Breathing exercise · 4 · 6
4-6 breathing: 10 rounds for a lonely evening, if you are doing this in the middle of the day
4 · 6 breathing: in for four, out for six.
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. Midday is an underrated time for this. Let the physical world hold your attention.
Why it can help
Because it is one-directional, there is less to remember than with a hold. That makes it easier to keep going.
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
- on a train or a bus, with your bag on your lap
- in the two minutes after a difficult phone call
- when you cannot sleep and do not want to get up
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- Keep your jaw loose. People clench it without noticing during holds.
- 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.