Breathing exercise · 4 · 6
4-6 breathing: 10 rounds for a break at work
The pattern is 4 · 6, which is in for four, out for six.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 4 counts. Then out for 6, slowly, without pushing. No account, no streak, no notification asking how you feel. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The exhale is doing the counting for you, which means you have less attention left over to worry with.
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 hands are cold and your chest is tight
- before you open the email you have been avoiding
- at your desk, with the screen turned off for a moment
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.
- 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 Coherent 5-5 breathing, 3-6 breathing exercise for Sunday evening or 4-2-6 breathing exercise for a noisy room.