4-8 Extended Exhales Breathwork for Deep Calm with Tania Herold from bluesky breathers
Soothe your nervous system and invite deep calm with this guided 4-8 breathwork practice from bluesky breathers. In this session, you’ll be led through a simple yet powerful rhythm: inhale gently for four counts, then exhale slowly for eight. By doubling the length of your exhale, you signal safety to the body and activate the parasympathetic “rest and digest” response, helping stress and tension melt away.
 
This practice is especially supportive when you’re winding down at night, managing anxiety, or seeking a moment of stillness in the middle of a hectic day. The extended exhale guides your body into deeper relaxation, easing a restless mind and softening physical tightness. Many find it to be a natural aid for better sleep, improved focus, and cultivating a greater sense of ease.
 
With Tania Herold’s calm guidance, this recording is easy to follow and accessible to beginners while still offering depth for experienced breathwork practitioners. Just a few minutes of practice can create lasting shifts, giving you a tool to return to whenever you need grounding.
 
Length: 5 minutes
Format: MP3 Audio Download