4-6 breath (4 · 6) for a long wait

How it works

Breathe in for 4, then let the breath go for 6 counts. Wanting to finish something is a better motivation than wanting to relax. We'll stay close to sensations rather than ideas.

Why it can help

This ratio is used a lot before sleep, because a long exhale is what your breathing already does as you fall asleep.

The pattern, in seconds

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 have been given bad news and need to keep functioning
• when you are tired but cannot afford to be
• when you have read the same paragraph three times

Tips

• Do it before you need it once, so that it is familiar when you do.
• If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
• 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.