Extended exhale breathing: how to do 4 in, 6 out
Extended exhale breathing is a rhythm that makes the out-breath longer than the in-breath. In Shore it runs as count 4 in, 6 out: a round takes ten seconds, so you take 6 breaths a minute. There is no breath hold; there are only two phases.
This guide explains the rhythm shared by Koi Pond and Gliding Cranes. Both use the same 4-6 count; the difference is what follows your breath on screen: two koi or a flock of cranes.
The difference from Resonance breathing (coherent breathing): how to do it is in the count: resonance breathing uses equal lengths (5 in, 5 out), while here the out-breath is longer than the in-breath. Both come to six breaths a minute, but the shape of the rhythm is different.
The rhythm, step by step
Settle somewhere comfortable and let your shoulders drop. Let the drawing in Shore keep the count; go through the two phases in order.
- Breathe in. Count 4. The koi drift apart and the cranes rise with beating wings.
- Breathe out. Count 6; longer than the in-breath, slow and soft. The koi come together and the cranes spread their wings and glide down.
- Start again. The drawing follows the rhythm of your breath; you simply breathe in and out with it.
In both exercises in Shore you choose 1, 3, 5 or 10 minutes, and you can stop whenever you like.
What you'll see in Shore
Koi Pond: before you start you choose your fish (Origami, Soft or Glowing). The light in the middle of the pond grows and shrinks with your breath. Touch the water and ripples spread and the koi come to you. Gliding Cranes: before you start you pick one of three skies: sunset, night or sunrise. Tap the sky once and the front crane glides back to rest; tap twice and a new crane arrives from afar.
The moving pictures above show how the two exercises look in Shore.
How it helps
In this rhythm the drawing moves with your breath: as you breathe in the koi drift apart or the cranes rise with beating wings; as you breathe out the koi come together or the cranes spread their wings and glide down. As your eyes follow the drawing, your attention comes to your breath and the count.
The pace is 4 seconds in, 6 seconds out, which is 6 breaths a minute. The source list below holds the studies the two exercises are based on.
Small tips
Koi or cranes? They carry the same rhythm; choose whichever feels easier to watch. In the pond, touching the water plays a note; with the cranes, tapping the sky changes the flock.
Don't force the out-breath: keep the count slow and soft to the end. If your breath tightens or you feel dizzy, stop and breathe normally.
Sound is off by default; the drawings show the rhythm quietly too. The screen stays awake during the exercise.
Questions people ask
Why 4 in, 6 out?
The out-breath is longer than the in-breath; the round is ten seconds, which makes 6 breaths a minute. That is how Shore sets the rhythm.
How is it different from resonance breathing?
Resonance breathing uses equal lengths (5 in, 5 out). In extended exhale breathing the out-breath is longer than the in-breath (4 in, 6 out). Neither has a breath hold.
Should I pick the koi or the cranes?
Both use the same rhythm. The pond works with water and notes; the cranes with a sky and a gliding flock. Choose whichever feels easier to you.
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.
Research and sources
Sources
- Cracknell D, White MP, Pahl S, Nichols WJ, Depledge MH. Marine biota and psychological well-being: a preliminary examination of dose-response effects in an aquarium setting. Environment and Behavior, 2016.
ore.exeter.ac.uk/repository/handle/10871/27437 - Clements H, Valentin S, Jenkins N, et al. The effects of interacting with fish in aquariums on human health and well-being: a systematic review. PLoS ONE, 2019.
pmc.ncbi.nlm.nih.gov/articles/PMC6663029/ - Goessl VC, Curtiss JE, Hofmann SG. The effect of heart rate variability biofeedback training on stress and anxiety: a meta-analysis. Psychological Medicine, 2017.
doi.org/10.1017/S0033291717001003 - Voelkl B, Portugal SJ, Unsöld M, Usherwood JR, Wilson AM, Fritz J. Matching times of leading and following suggest cooperation through direct reciprocity during V-formation flight in ibis. PNAS, 2015.
doi.org/10.1073/pnas.1413589112
Updated: 13 November 2026