Breathing exercise · 4 · 6
4-6 breath (4 · 6) for travel days, when you are somewhere noisy
Simple counts — 4 · 6 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
In for 4, out for 6. The exhale is longer than the inhale — that is the entire instruction. Noise is fine. You are not trying to hear anything subtle. The body is the most reliable place to begin.
Why it can help
It is hard to stay braced against something while breathing out slowly. The two do not sit well together.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
One round is 10 seconds. At the default 5 rounds this practice runs 50 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you walk into a room full of people
- while you are waiting for something to start
- as a way to mark the end of the working day
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- The pauses should never feel like a competition. Shorten them if they do.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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.