How to do it
Sit or lie down, whichever is comfortable. This one works well in bed.
- Breathe in gently through your nose for four counts.
- Breathe out slowly for eight counts, through your nose or softly pursed lips, like cooling a spoonful of soup.
- When the breath out is finished, go straight into the next breath in.
- Let each breath out empty you completely, without pushing.
Keep going for about two minutes. By the end, the breath out often starts to feel like the easy part.
The details. In 4, out 8, no holds. One round takes 12 seconds, so you breathe about five times a minute. Sometimes called 1:2 breathing or 4-8 breathing.
Your first few rounds
- Eight counts is hard to reach.
- Count a little faster, or start with four in, six out. What matters is that the breath out is longer than the breath in.
- You run out of air early.
- Breathe out more slowly from the start, as if you're letting air out of a balloon through a tiny gap.
- You feel like you need a big breath in.
- Normal for the first few rounds. Keep the breath in gentle and it gets easier on its own.
- You yawn a lot.
- A good sign. Yawning is common as your body starts to relax.
When to reach for it
Reach for it whenever you want to come down a notch.
- Winding down in the evening, on the couch or in bed
- After a stressful call or an argument
- When your heart is pounding and you want it to slow
- When holding your breath feels uncomfortable or makes you anxious
- As an easier first step before trying 4-7-8
Why a longer breath out calms you
Your heart speeds up slightly when you breathe in and slows down when you breathe out. When the breath out is twice as long, you spend two thirds of every round in the slowing-down part. It's the same reason a big sigh feels so good, done on purpose, over and over.
In a 2023 Stanford study comparing breathing exercises with mindfulness meditation, the technique built around long exhales gave the biggest lift in mood and slowed people's resting breathing the most.
A review of slow-breathing research found it's linked with feeling more relaxed and less anxious.
Sources
- Balban MY, Neri E, Kogon MM, et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 2023.
- Zaccaro A, Piarulli A, Laurino M, et al. How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 2018.
Make it your own
- Start at 4-6.
- If eight feels long, 4-6 breathing is the gentler version. Orris calls it Quick Calm.
- Add a short hold.
- Once this feels easy, 4-4-8 breathing adds a four-count pause after the breath in.
- Hum the breath out.
- A quiet hum on the breath out makes it easier to keep slow and steady.
Questions people ask
Why does a longer exhale calm you down?
Your heart slows a little every time you breathe out. A longer breath out means more time in that slowing phase, and the slow overall pace tells your body it can relax.
What's the difference between extended exhale and 4-7-8?
Both have an eight-count breath out. 4-7-8 adds a seven-count hold after the breath in. Extended exhale skips the hold, so it's easier to do and easier to keep going.
Should I breathe out through my nose or mouth?
Either. Softly pursed lips make it easier to slow the breath out. Your nose is quieter, which some people prefer in bed.
How long should I do it?
Two minutes is enough to feel a difference. Longer is fine if it feels good.
A guide in your pocket
Orris guides extended exhale breathing with the same glowing shape you see above and gentle vibrations you can follow with your eyes closed. It's free, with no account and no ads.
Last updated October 2026. Orris is a wellness app and doesn't replace medical advice.