Breathing exercise · 4 · 6
4-6 breathing — 4 · 6 — for a break at work, after a difficult conversation
The pattern is 4 · 6, which is 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. Difficult conversations leave a residue. This is for the residue. Simple things first: contact, weight, temperature.
Why it can help
The long exhale is the working part. A slow out-breath is one of the few direct levers you have on your own arousal level.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
One round is 10 seconds. At the default 8 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you notice your shoulders are up near your ears
- when you are tired but cannot afford to be
- while you are waiting for something to start
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- If you lose count, start the round again rather than guessing.
- 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.