Breathing exercise 路 4-1-3 路 2 min
Soft Lift: a gentle energising breath
Most calming breaths slow you down. Soft Lift does the opposite, gently: a fuller in-breath, a tiny pause and a shorter out-breath, for when you feel flat and foggy.
Follow the circle: it grows as you breathe in and softens as you breathe out.
The 4-1-3 pattern, step by step
- Breathe in for 4 seconds.
- Hold for 1 second.
- Breathe out for 3 seconds.
That is one round, lasting 8 seconds, or about 7.5 breaths a minute. Repeat it gently for around 2 minutes. If any count feels too long, shorten it: the breath should always feel comfortable.
How to do it
Sit tall. Breathe in fully for four, pause for a moment at the top, then let the breath go in three. Keep it relaxed rather than forceful.
Take care
Because this breath leans towards the in-breath, it's best in short sessions of one or two minutes. If you feel light-headed, slow down or switch to Even Waves.
Good for when you feel
Similar breathing exercises
- Even WavesSlow, even breaths at about six a minute. Balancing and quietly restorative.
- Morning RiseA bright, steady rhythm to clear the fog and greet the day gently.
- 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 Soft Lift?
We recommend about 2 minutes, but even a few rounds can help. Choose any length from 1 to 20 minutes in the app.
When is Soft Lift 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.