Breathing exercise · 4 · 6
4-6 breath (4 · 6) for a reset, when you are too tired to try hard
A 4 · 6 rhythm — 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. Too tired to try hard is exactly the right amount of tired for this. Start with what's physical. Everything else can wait.
Why it can help
A long, unforced exhale tends to slow the heart a little. You may notice it in your chest before anywhere else.
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
- when your hands are cold and your chest is tight
- when you notice your shoulders are up near your ears
- after a long drive, to shake off the alertness
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- Notice which part of the breath feels tight, and reduce that count first.
- 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.
If this rhythm does not suit you, try How to use Uneven box breathing for exam nerves, when you have been putting it off, Coherent 6-6 breathing for a long illness, when you feel fine and want to stay that way or Physiological sigh: 5 rounds for anxious moments, if you are new to this.