Breathing exercise · 4 · 6
4-6 breath (4 · 6) for the end of the working day, when you cannot concentrate on anything else
Simple counts — 4 · 6 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Breathe in for 4, then let the breath go for 6 counts. When concentration is gone, work with what is left. We'll stay close to sensations rather than ideas.
Why it can help
If you are feeling revved up, this is one of the fastest honest ways to take the edge off without pretending.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
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
- after a long drive, to shake off the alertness
- just before you have to say something difficult
- when you have been given bad news and need to keep functioning
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- If you wear a watch that tracks breathing, ignore it while you do this.
- 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 6-2-6-2 breathing: 10 rounds for a cold morning, if you have five quiet minutes, Coherent 5-5 breathing — 5 · 5 — for days when everything is too much, after a difficult conversation or Box breathing: 6 rounds for a break at work, when you are too tired to try hard.