4–8 breathing
An extended exhale, twice as long as the inhale.
Breathing practices5–8 minutes
Finished the practice?
Marking it adds the session to “My progress”.
Purpose and effect
Strongly calming; helps before sleep and after stress.
Step-by-step instructions
- 1Inhale for 4.
- 2Exhale for 8, smoothly and without hurry.
- 3Do 8–12 cycles.
- 4Return to natural breathing.
Recommended duration
5–8 minutes. Start smaller: a short regular practice works better than rare long sessions.
How to hold attention and come back
If you run short of air, shorten it to 3–6 and keep the proportion.
How to finish the practice
Sit or lie down for a minute in silence.
Tips and precautions
- Do not practise while driving.