Breathing exercise · 4 · 6
4-6 breath (4 · 6) for the morning after, if you are sceptical about all of this
4 · 6 breathing: 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. Scepticism is welcome. You do not have to believe anything for this to work. Stay with what you can actually feel.
Why it can help
The out-breath is where the release happens. The in-breath is just the setup.
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
- when you have five minutes and no idea where to start
- before you open the email you have been avoiding
- in the two minutes after a difficult phone call
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- 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 Coherent 5-5 breathing: 12 rounds for travel days, when you have been on screens all day, How to use Beginner box breathing for heavy days, when you are short on time or Soft 4-7-8 breathing exercise for exam nerves — when you have woken up too early.