Breathing exercise · 4 · 6
4-6 breath (4 · 6) for a hospital waiting room, when you have just finished work
The pattern is 4 · 6, which is in for four, out for six.
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. The gap right after work is the easiest one to use. Nothing abstract for the next few minutes.
Why it can help
Because it is one-directional, there is less to remember than with a hold. That makes it easier to keep going.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
One round is 10 seconds. At the default 6 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you cannot sleep and do not want to get up
- in the car, parked, before you go inside
- when you wake at 3am and the room feels too quiet
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- Rest for a few seconds between rounds if the pattern feels demanding.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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.