Cool-down · Beginner

Deep Breathing Cooldown

Deep breathing is a simple way to help your body shift from effort back to rest after exercise. Slow, deliberate breaths lower your heart rate, ease muscle tension, and give your nervous system a clear signal that the work is done. It takes only a few minutes and costs nothing — just your attention.

1. 01

   Sit in a chair or lie on your back — whichever feels more comfortable right now.

2. 02

   Let your hands rest loosely in your lap or at your sides, palms facing up.

3. 03

   Close your eyes or soften your gaze toward the floor.

4. 04

   Breathe in slowly through your nose for a count of four, letting your belly rise first, then your chest.

5. 05

   Hold the breath gently at the top for a count of two — no straining.

6. 06

   Breathe out through your mouth for a count of six, like you're slowly fogging a mirror.

7. 07

   Let your shoulders drop a little lower with each exhale.

8. 08

   Repeat for eight to ten breath cycles, keeping the rhythm steady and unhurried.

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  Breathing only into the chest — if your shoulders rise sharply but your belly stays flat, you're not getting the full breath. Let your stomach push out first.

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  Rushing the exhale — if your out-breath is shorter than your in-breath, you're not fully releasing tension. Count it out until the exhale is longer.

• ×

  Holding the breath too forcefully — the pause should feel like a gentle pause, not a strain. If you feel pressure in your face or throat, skip the hold.

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  Tensing the jaw or hands — check in halfway through and consciously unclench your teeth and open your fingers.