5 min
5 min sessions: breathing practices and sleep scripts under 6 minutes
Every practice on Healz that runs 5 minutes or less, in one list. Useful when you have a fixed gap rather than a fixed goal.
Breathing practice
The Extended Exhale Ladder: Doubling the Out-Breath
A one-to-two ratio between inhale and exhale is the simplest ratio in breath work and the easiest to remember when you are already tired.
5 min Extended exhale
Breathing practice
Belly Tide: Diaphragmatic Breathing With a Longer Exhale
Most adults breathe into the upper chest without knowing it, which keeps the diaphragm shallow and the neck and shoulder muscles doing work they were never meant to do all day.
5 min Diaphragmatic
Breathing practice
4-7-8 Wind-Down Breath: Five Minutes Before Sleep
The 4-7-8 pattern gives more than half of every cycle to the exhale, and the exhale is the half that leans on the parasympathetic branch of the nervous system.
5 min 4-7-8
Times shown are the recommended length of the practice, not a maximum. Stopping early is always allowed and is not a failure of the technique.