Breathing exercise · 4-6 · 5 min
Cooling Breath
Sip cool air in through pursed lips, then breathe out slowly through the nose. Lovely when you feel hot and bothered.
Start Cooling Breath (5 min)
Follow the circle: it grows as you breathe in and softens as you breathe out.
The 4-6 pattern, step by step
- Sip air in through your lips for 4 seconds.
- Breathe out slowly through your nose for 6 seconds.
That is one round, lasting 10 seconds, or about 6 breaths a minute. Repeat it gently for around 5 minutes. If any count feels too long, shorten it: the breath should always feel comfortable.
Gentle reminders during the session
- Feel the cool air on your tongue.
- Let the warm air leave through your nose.
Good for when you feel
Similar breathing exercises
- Gentle PauseA slow, longer exhale tells your body it is safe to soften. The perfect reset.
- Box BreathingFour equal sides: in, hold, out, hold. Steady and grounding when your mind is busy.
- Triangle BreathThree equal steps to give restless energy a simple shape to follow.
- Soft BellyBreathe low and slow into your belly. A simple way to switch off the stress response.
- Alternate NostrilA classic balancing practice. Use your thumb and ring finger to gently close one side at a time.
- Gentle BoxA softer box breath with short holds. Steady, focusing and easy to keep up for longer.
Pair it with a guided relaxation
- Warm Light Body ScanA slow glow from head to toe
- Cloud WatchingTwo minutes of wide, open sky
- Two-Minute Desk ResetA quick unknotting for busy days
Questions people ask
How long should I practise Cooling Breath?
We recommend about 5 minutes, but even a few rounds can help. Choose any length from 1 to 20 minutes in the app.
When is Cooling Breath most helpful?
Many people reach for it when they feel restless or overwhelmed. Notice how you feel afterwards and keep the ones that suit you.