Breathing exercise · 4 · 6
4-6 breathing — 4 · 6 — for a hospital waiting room, when you only have a few minutes
The pattern is 4 · 6, which is in for four, out for six.
Follow the circle. It counts for you.
How it works
Breathe in for 4, then let the breath go for 6 counts. A few minutes is the whole requirement. 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
- while you are waiting for something to start
- in the car, parked, before you go inside
- after an argument, before you decide what to say next
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- Notice which part of the breath feels tight, and reduce that count first.
- 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 3-5-7 breathing — 3 · 5 · 7 — for a cold morning, when you are on your own, 4-8 breathing exercise for a hospital waiting room — after a difficult conversation or Physiological sigh for deep focus, when you have been putting it off.