Relax Breath 4-8
In for 4, out for 8: a doubled exhale for fast downshift.
Ready
That's the free taster. Members practice without limits — plus session audio and all 12 patterns.
Why practice Relax Breath 4-8
When the exhale is twice the inhale, heart rate falls on every breath cycle. 4-8 is the gentlest of the strong relaxers — no holds, nothing to strain.
How to do it
- In through the nose for 4.
- Out, soft and long, for 8.
- Ten rounds is a complete reset.
Good to know
None beyond the universal: stop if dizzy.
Practice with sound
This pattern has a paced soundtrack — 1 hr 1 min of audio cues so you can practice eyes-closed, no screen.
More patterns
- Box Breathing — Four equal sides: in, hold, out, hold — 4 seconds each. The steadying classic used by Navy SEALs.
- 4-7-8 Relaxing Breath — In for 4, hold for 7, out for 8. The long exhale flips the body's relaxation switch.
- Calming Breath 8-8 — Eight seconds in, eight seconds out: slow symmetric breathing at about 3.75 breaths per minute.
- Deep Steady Breathing — The 8-8 rhythm carried by rhythmic beats — breathing you can feel.