Breathing exercise · 4 · 6
4-6 breathing — 4 · 6 — for a long illness, when your attention is scattered
Rounds of 4 · 6, with the counting done for you.
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. Scattered attention is the raw material, not an obstacle. Let the physical world hold your attention.
Why it can help
It is hard to stay braced against something while breathing out slowly. The two do not sit well together.
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
- on a train or a bus, with your bag on your lap
- before a presentation, in the corridor
- in the two minutes after a difficult phone call
Tips
- If you lose count, start the round again rather than guessing.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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 4-7-8 breath (4 · 7 · 8) for the early months, when the day has been loud, 2-1-4 breathing for a ten-minute window, when you have already had a long week or 4-8 breathing for a hot day, when you are short on time.