Breathing exercise 路 4-2-4 路 5 min
Morning Rise
A bright, steady rhythm to clear the fog and greet the day gently.
Start Morning Rise (5 min)
Follow the circle: it grows as you breathe in and softens as you breathe out.
The 4-2-4 pattern, step by step
- Breathe in for 4 seconds.
- Hold at the top for 2 seconds.
- Breathe out for 4 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
- Sit up tall, like a plant reaching for light.
- Let each in-breath bring a little more energy.
- Imagine opening curtains on a soft morning.
Good for when you feel
Similar breathing exercises
- 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.
- Three-Part BreathFill the belly, then the ribs, then the chest, and let it all go. A full, nourishing breath.
- Gentle PauseA slow, longer exhale tells your body it is safe to soften. The perfect reset.
- 4 路 7 路 8 Wind-DownA classic for winding down before sleep. Skip the hold if it feels uncomfortable.
- Hand on HeartRest a hand on your chest. Breathe in kindness, breathe out the harsh inner voice.
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 Morning Rise?
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 Morning Rise most helpful?
Many people reach for it when they feel tired or low. Notice how you feel afterwards and keep the ones that suit you.