Important: keep it comfortable, not maximal. If you feel dizzy: slow down or pause.
Inhale through the nose. Exhale through the nose or softly through the mouth.
How to do it (3–6 minutes)
1) Inhale 4
Count slowly to 4 on the inhale.
Count slowly to 4 on the inhale.
2) Exhale 6
Count slowly to 6 on the exhale (soft, longer).
Count slowly to 6 on the exhale (soft, longer).
3) Repeat
Do 10–20 rounds. Keep shoulders relaxed.
Do 10–20 rounds. Keep shoulders relaxed.
4) Close
Two normal breaths. Feel your feet on the ground.
Two normal breaths. Feel your feet on the ground.
Best moments for 4–6
- After a stressful call or conflict.
- When your body feels “too fast.”
- Evening downshift before sleep.
Common mistakes
- Too deep → smaller + quieter works better.
- Holding between inhale/exhale → keep it flowing.
- Tension → soften jaw and face.
Variants
- Too hard? → 3–5 instead of 4–6.
- Too easy? → 4–7 (only if it stays comfortable).
- Need stability? → 5/5 coherent.
All methods. One app.
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