Breathing exercise · 4 · 6
4-6 breathing: 12 rounds for the early months, when you have been putting it off
The pattern is 4 · 6, which is 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. You have been putting this off. Starting is the only step that matters. Let the physical world hold your attention.
Why it can help
A long, unforced exhale tends to slow the heart a little. You may notice it in your chest before anywhere else.
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
- before a presentation, in the corridor
- after a long drive, to shake off the alertness
- when your thoughts are moving faster than you are
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- Do the last round slightly smaller than the others. It makes stopping easier.
- 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 Slow box breathing: 4 rounds for Monday morning, if you are fitting this around other people, Quick 2-1-2-1 breathing — 2 · 1 · 2 · 1 — for deep focus, when you are cold and want to be warm or 2-1-4 breathing — 2 · 1 · 4 — for a stolen moment of caregiving, if you have done this a hundred times.