Breathing exercise · 4 · 6
4-6 breath (4 · 6) for deep focus, when you are cold and want to be warm
The pattern is 4 · 6, which is 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. Get a blanket first. Being cold defeats the point. We'll stay close to sensations rather than ideas.
Why it can help
The ratio matters more than the depth. Shallow but long beats deep and rushed.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
One round is 10 seconds. At the default 8 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the day has been fine but you still feel braced
- when your hands are cold and your chest is tight
- before you open the email you have been avoiding
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- You can do this with your eyes open. Nothing here requires privacy.
- 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 4-2-6 breath (4 · 2 · 6) for jet lag, after a long day, Gentle box breathing — 3 · 3 · 3 · 3 — for heavy days, when you feel restless rather than tired or Coherent 5-5 breathing for the end of the working day, when you cannot concentrate on anything else.