Breathing exercise · 4 · 6
4-6 breathing — 4 · 6 — for a night shift, after a long day
Simple counts — 4 · 6 — and a circle that keeps time.
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. Use it at the end of a long day, not at the start of one. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Because the exhale is long, the next inhale usually arrives on its own, without you having to pull for it.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
One round is 10 seconds. At the default 10 rounds this practice runs 100 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are tired but cannot afford to be
- when the day has been fine but you still feel braced
- when you notice your shoulders are up near your ears
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- 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.