Hoppel › 4-6 breathing

4-6 breathing: a slow breathing exercise for stress and sleep

When your mind is racing, your breath is the simplest tool you always have with you. This exercise takes three to five minutes and needs nothing but you.

Open in Hoppel

How to do it

Sit or lie down comfortably. Breathe in through your nose for 4 seconds and breathe out slowly for 6 seconds, lips slightly parted if you like. That’s about six breaths a minute.

Don’t count anxiously. What matters is that the exhale is a little longer than the inhale. If you feel dizzy, go back to breathing normally.

In Hoppel, the bunny’s belly shows you the rhythm: it rounds out as you breathe in and flattens as you breathe out. No counting needed.

When it helps

Before an important conversation, an exam or a doctor’s appointment, in the evening to switch off, or at night when you’re lying awake. Many people notice their shoulders and jaw loosening after just two or three minutes.

What research says

Slow breathing at around six breaths a minute is the best-studied method in Hoppel. Reviews show it increases heart rate variability and goes along with more calm and less tension. Many people notice an effect, but it doesn’t replace treatment if stress or anxiety weigh on you for a long time.

FAQ

How long should I do the breathing exercise?

Three to five minutes is enough for a noticeable effect. You can repeat it several times a day.

Do I have to breathe through my nose?

Breathing in through the nose is pleasant but not required. What matters is the calm, longer exhale.

Is the breathing exercise free in Hoppel?

Yes. “Breathe with Hoppel” is always free and unlimited, even without signing up.

Sources

Zaccaro A. et al. (2018): How Breath-Control Can Change Your Life. Systematic review, Frontiers in Human Neuroscience 12:353.
Laborde S. et al. (2022): Effects of voluntary slow breathing on heart rate and heart rate variability. Systematic review and meta-analysis, Neuroscience & Biobehavioral Reviews.

As of 13.10.2026. This rating summarises published reviews and is not a promise of effect. Hoppel is a wellbeing app, not a medical device.

More from Hoppel

When it’s too much: in the US call or text 988, in the UK & Ireland call Samaritans on 116 123, elsewhere find a helpline at findahelpline.com. In Switzerland: 143, emergencies 144.