4-6 breathing: in for four, out for six

The out-breath runs a little longer than the in-breath, and that is all there is to it. Ten seconds a breath, six a minute. In AERSŌMA this rhythm is Calm Reset: a good first pattern, and a good one to come back to on a busy day.

Any position works, though sitting is easiest. Eyes open or closed.

Slow, and small

Breathe softly: there is no need to fill your lungs. Tingling or light-headedness means the breaths are too big: make them smaller, or stop and breathe normally. Not while driving or in water.

A longer out-breath

An out-breath longer than the in-breath is often called extended exhale breathing, and 4-6 is a gentle version of it. Soft Landing goes a little further: in for four, out for seven, nothing held at either end.

Six a minute is also the pace of resonance breathing, often done with both sides the same length.

New to this?

First Week: seven short days to learn a slower breath. Three to five minutes each, starting close to the way you already breathe. Stop at any point. Missing a day changes nothing.

Take it with you

Calm Reset and First Week are free in the app, with the same sound. No ads, and it works without a signal.

On Android now. iPhone later.

Try a rhythm: Box breathing · Resonance breathing · 4-7-8 breathing · Deep breathing: slower, not deeper · Breathing timer · Global Rhythm