Breathing exercise · 4 · 6
4-6 breath (4 · 6) for a hard week
4 · 6 breathing: in for four, out for six.
Follow the circle. It counts for you.
How it works
Take 4 counts to breathe in, and 6 to breathe out. Keep the out-breath unhurried. It works best in the hour before something difficult. Start with what's physical. Everything else can wait.
Why it can help
The hold, where there is one, is short. The work is in the length of the release, not the pause.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
One round is 10 seconds. At the default 4 rounds this practice runs 40 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after a long drive, to shake off the alertness
- when your hands are cold and your chest is tight
- as a way to mark the end of the working day
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- The pauses should never feel like a competition. Shorten them if they do.
- No holds means no buildup. The rhythm does all the work.
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 How to use Coherent 6-6 breathing for being unwell, Quick 2-1-2-1 breathing if you are new to this or Soft 4-7-8 breath for a hard conversation.