4s Inhale · 6s Exhale

2-Minute Extended Exhale (4-6) Timer & Guide

Screen Fatigue & Shoulder Tension Release — Email apnea, screen fatigue, and releasing jaw/shoulder tension between tasks.

Ready4s

Press Start below to follow the visual rhythm.

The Science Behind 2-Minute Extended Exhale (4-6)

Studies show up to 80% of people unconsciously hold or shallow-breathe while reading emails ("screen apnea"). A 4-second inhale paired with a 6-second exhale restores natural diaphragmatic movement immediately.

How to Practice

Look away from your screen toward a distant point for 20 seconds.
Inhale softly through your nose for 4 seconds.
Exhale slowly for 6 seconds while letting your shoulders drop an inch.

Key Benefits

Counteracts "screen apnea" caused by intense computer or phone focus
Drops shoulder and jaw tension on every 6-second exhale
Subtle enough to practice on mute during video calls

Frequently Asked Questions

What is screen apnea?

Screen apnea is the unconscious habit of shallow breathing or holding your breath while reading messages or working on a computer, which triggers low-grade stress.