Breathing exercise · 4-6 · 5 min
Soft Belly
Breathe low and slow into your belly. A simple way to switch off the stress response.
Start Soft Belly (5 min)
Follow the circle: it grows as you breathe in and softens as you breathe out.
The 4-6 pattern, step by step
- Belly rises for 4 seconds.
- Belly softens 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
- Rest a hand on your belly if you like.
- Let your chest stay still and quiet.
- Feel your hand rise and fall like a gentle tide.
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.
- Alternate NostrilA classic balancing practice. Use your thumb and ring finger to gently close one side at a time.
- 4 · 7 · 8 Wind-DownA classic for winding down before sleep. Skip the hold if it feels uncomfortable.
- The Double SighTwo quick sips of air in, one long sigh out. One of the fastest ways to let tension go.
- Triangle BreathThree equal steps to give restless energy a simple shape to follow.
Pair it with a guided relaxation
- Leaves on a StreamLet thoughts float by without chasing them
- The 5 · 4 · 3 · 2 · 1 LandingA grounding walk through your senses
- Footsteps on the ShoreWalk with the rhythm of the waves
Questions people ask
How long should I practise Soft Belly?
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 Soft Belly most helpful?
Many people reach for it when they feel anxious, restless or overwhelmed. Notice how you feel afterwards and keep the ones that suit you.