PULSE-PACED, LONG EXHALE
4-5-10 Breathing
Inhale for 4, hold gently for 5 and exhale for 10 units. The app scales the same ratio to your selected pulse.
Start the guided practiceGuided practice in the appOne 4-5-10 round
InhaleQuietly through the nose for 4
Full holdWithout bracing for 5
ExhaleEvenly through the mouth for 10
How the pattern works
The very long exhale calls for a small, unforced inhale.
Pulse sets the pace; it is not a target to chase.
Prepare without forcing
- Sit with support and soften your face and shoulders.
- Breathe quietly within a comfortable capacity.
- Do not chase a count or extend a phase through discomfort.
- Return to natural breathing for dizziness or strain.
Who may find it useful
A structured slower rhythm for experienced users; beginners can shorten all phases.
Common questions
Must I follow the exact count?
No. Shorten the rhythm so it stays smooth and comfortable.
How long should I practise?
Begin with a few easy rounds and stop before fatigue.
Is this treatment?
No. It is educational and does not replace medical advice.
Sources and evidence limits
This is an educational wellness practice, not diagnosis or treatment. Breathing studies vary in quality and do not prove that this individual exercise treats disease.