Breathing exercise · 4-8-2 · 20 min
Deep Rest
A slow, sleepy rhythm with a long out-breath and a pause to rest in. Best lying down.
Start Deep Rest (20 min)
Follow the circle: it grows as you breathe in and softens as you breathe out.
The 4-8-2 pattern, step by step
- Breathe in for 4 seconds.
- Breathe out for 8 seconds.
- Rest for 2 seconds.
That is one round, lasting 14 seconds, or about 4.3 breaths a minute. Repeat it gently for around 20 minutes. If any count feels too long, shorten it: the breath should always feel comfortable.
Gentle reminders during the session
- Lie down and let the bed hold all of you.
- There is nowhere to be.
- Let your breath become slower and quieter.
- If you drift off, that is perfect.
- Each breath sinks you a little deeper.
- Your eyelids are heavy.
- Your arms are heavy.
- Your legs are heavy.
- Let go completely.
Good for when you feel
Similar breathing exercises
- 4 · 7 · 8 Wind-DownA classic for winding down before sleep. Skip the hold if it feels uncomfortable.
- Even WavesSlow, even breaths at about six a minute. Balancing and quietly restorative.
- Soft LiftA gentle, slightly brighter rhythm for when you feel flat and foggy.
- Morning RiseA bright, steady rhythm to clear the fog and greet the day gently.
- Long ExhaleBreathe out for twice as long as you breathe in. One of the most reliable ways to calm your nervous system.
- Three-Part BreathFill the belly, then the ribs, then the chest, and let it all go. A full, nourishing breath.
Pair it with a guided relaxation
- Warm Light Body ScanA slow glow from head to toe
- The Tea Cup RitualTurn an ordinary cup into a pause
- Two-Minute Desk ResetA quick unknotting for busy days
Questions people ask
How long should I practise Deep Rest?
We recommend about 20 minutes, but even a few rounds can help. Choose any length from 1 to 20 minutes in the app.
When is Deep Rest most helpful?
Many people reach for it when they feel tired. Notice how you feel afterwards and keep the ones that suit you.