Breathing exercise · 4 · 6
4-6 breathing: 12 rounds for exam nerves, after eating too much
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. Do this sitting up, not lying down, if you have just eaten. Stay with what you can actually feel.
Why it can help
Most people find the out-breath easier to lengthen than the in-breath. This uses that.
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 been given bad news and need to keep functioning
- when the day has been fine but you still feel braced
- while you are waiting for something to start
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- Try the same pattern at a different time of day and see whether it feels different.
- 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 Gentle box breath (3 · 3 · 3 · 3) for the commute, when you are somewhere unfamiliar, Beginner box breathing: 12 rounds for the middle of the night, when the day has been loud or Box breathing exercise for heavy days — when your attention is scattered.