Breathing exercise · 4 · 6
4-6 breath (4 · 6) for heated moments, if you have done this a hundred times
4 · 6 breathing: in for four, out for six.
Follow the circle. It counts for you.
How it works
The ratio is 4 in, 6 out. Only the out-breath needs any attention. If you have done this a hundred times, change one small thing tonight. Nothing abstract for the next few minutes.
Why it can help
The extra seconds on the way out give your body a longer signal that nothing is chasing you.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
One round is 10 seconds. At the default 10 rounds this practice runs 100 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when your thoughts are moving faster than you are
- on a train or a bus, with your bag on your lap
- when your hands are cold and your chest is tight
Tips
- Practising when you are calm makes it available when you are not.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- 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.
If this rhythm does not suit you, try How to use 5-7 breathing for a hospital waiting room, when you are not sure this will work, Beginner box breathing for a hospital waiting room, when you only have a few minutes or 3-5-7 breathing exercise for the commute — if you are new to this.