Breathing exercise · 4 · 6
4-6 breath (4 · 6) for the middle of the night
Rounds of 4 · 6, with the counting done for you.
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. Being at home and unable to settle is a very specific problem. Stay with what you can actually feel.
Why it can help
The long exhale is the working part. A slow out-breath is one of the few direct levers you have on your own arousal level.
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
- after an argument, before you decide what to say next
- when your thoughts are moving faster than you are
- when you have been given bad news and need to keep functioning
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- A shorter pattern done consistently beats a longer one done once.
- 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 Soft 4-7-8 breathing if you are tired of apps, Beginner box breath for physical discomfort or Box breathing: 5 rounds for physical discomfort.