Evening breathing exercises: a short routine to end your day
You don't need to learn anything new to build a short evening routine: it is enough to do three exercises already in Shore, one after the other. This guide explains the order we suggest for the evening and what each step is.
Shore's idea for “As your day ends” is this: close your day on your own shore. The routine below is a small example of that idea: one movement, one breathing exercise and one colour exercise done with your eyes.
The routine is a suggestion. You can pick only the step you want or change the order.
The routine: three steps
Go in order; you do each step by opening the matching exercise in Shore.
- Four elements. Start with movement. The info box in the app describes it as “for a soft transition into your day or evening”. Each element takes about a minute: root, flow, sway, warm.
- 4-7-8 Breathing. Then move to breath: count 4 in, 7 hold, 8 out. Shore describes this exercise like this: A long exhale slows you down, a frequently chosen technique.
- Rainbow. Finally, close with colours. You can imagine the colours with your eyes closed.
What you'll see in Shore
In Four elements each element shows a soft body movement in its own scene. In 4-7-8 the snowdrop rises through the snow, the bud gathers light as you hold, and snow falls as you breathe out. In Rainbow the light of the colour you are looking for swells and shrinks like a breath, and the colours settle into place one after another.
The moving pictures above show how the three exercises look in Shore.
Small tips
The three steps are short; you don't have to do all of them. 4-7-8 alone, or the rainbow alone, can be an evening routine too.
For the evening, Shore has a dim-light mode if you want it. In every exercise the screen stays awake, and sound is off by default.
4-7-8 includes a breath hold, so don't force your breath. During Four elements and 4-7-8, if you feel dizzy or short of breath, stop and breathe normally.
The order of the routine: movement, breath, colours. Each step can end before you move to the next; there is no hurry.
Questions people ask
What time in the evening should I do it?
Shore has no time rule. Pick whichever moment suits you as the day closes; you can do one of the steps or all three.
How long does this routine take?
In Four elements each element takes about a minute. For 4-7-8 and the rainbow you decide the length; you can stop at any step.
Can I change the order?
Yes. This order is only a suggestion; each exercise works on its own in the app.
Do I need an account for Shore?
No. It opens in your browser, with no account and no ads, and once you have opened it, it works offline too.
Safety
Don't force your breath; if you feel dizzy or short of breath, stop and breathe normally.
Includes breath holds. If you have a heart, blood pressure or breathing condition, or are pregnant, check with your doctor first. Don't force your breath; if you feel dizzy or short of breath, stop and breathe normally.
Updated: 13 November 2026