Breathing exercise · 4 · 6
4-6 breath (4 · 6) for a cold morning
Rounds of 4 · 6, with the counting done for you.
Follow the circle. It counts for you.
How it works
In for 4, out for 6. The exhale is longer than the inhale — that is the entire instruction. Waking too early is a specific kind of frustrating. This helps with the frustration. Simple things first: contact, weight, temperature.
Why it can help
If you are feeling revved up, this is one of the fastest honest ways to take the edge off without pretending.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
One round is 10 seconds. At the default 8 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you notice your shoulders are up near your ears
- when you have five minutes and no idea where to start
- when you are tired but cannot afford to be
Tips
- A shorter pattern done consistently beats a longer one done once.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Because there is no pause, you can keep this going while walking or talking.
Please note
If holding your breath makes you dizzy or uncomfortable, skip the holds entirely and breathe slowly and evenly instead. Never push through lightheadedness. If you are pregnant, or manage a heart, blood pressure or lung condition, check with a doctor before doing breath holds.
If this rhythm does not suit you, try 4-8 breath (4 · 8) for coming down after exercise, Double-inhale sigh: 8 rounds for a break at work or How to use 4-7-8 breathing for anxious moments.