Breathing exercise · 4 · 6
4-6 breathing: 12 rounds for the morning, on a day that started badly
A 4 · 6 rhythm — in for four, out for six.
Follow the circle. It counts for you.
How it works
Take 4 counts to breathe in, and 6 to breathe out. Keep the out-breath unhurried. A day that started badly does not have to stay that way. The body is the most reliable place to begin.
Why it can help
If you are feeling revved up, this is one of the fastest honest ways to take the edge off without pretending.
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 read the same paragraph three times
- in the two minutes after a difficult phone call
- before you open the email you have been avoiding
Tips
- A shorter pattern done consistently beats a longer one done once.
- If you lose count, start the round again rather than guessing.
- Because there is no pause, you can keep this going while walking or talking.
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 Physiological sigh: 5 rounds for the middle of the night, when you are somewhere noisy, Gentle box breathing exercise for a long illness — when you are waiting for something or 5-2-7 breathing: 6 rounds for a cold morning, when you have been putting it off.