Breathing exercise · 4 · 6
4-6 breath (4 · 6) for a stolen moment of caregiving, if you are tired of apps
A 4 · 6 rhythm — in for four, out for six.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 4 counts. Then out for 6, slowly, without pushing. No account, no streak, no notification asking how you feel. Let the physical world hold your attention.
Why it can help
The pause at the end of a long exhale is usually longer than you expect. That gap is part of the exercise.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
One round is 10 seconds. At the default 12 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- in the two minutes after a difficult phone call
- when you are the only person awake in the house
- at the start of a study session, to set the tone
Tips
- Do it before you need it once, so that it is familiar when you do.
- Sit upright. Your lungs work better when you are not folded in half.
- 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.