Breathing exercise · 4 · 6
4-6 breathing — 4 · 6 — for a stolen moment of caregiving, when you are not sure this will work
A 4 · 6 rhythm — in for four, out for six.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 4 counts. Then out for 6, slowly, without pushing. Not being sure it will work is a perfectly good reason to try it once. Let the physical world hold your attention.
Why it can help
Long exhales are easy to do quietly, at a desk, in a queue, without anyone noticing.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
One round is 10 seconds. At the default 6 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at your desk, with the screen turned off for a moment
- at the start of a study session, to set the tone
- when you are the only person awake in the house
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- No holds means no buildup. The rhythm does all the work.
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 4-2-6 breathing — 4 · 2 · 6 — for travel days, when you are too tired to try hard, 5-2-7 breath (5 · 2 · 7) for the early months, when you are too tired to try hard or Beginner box breathing exercise for Monday morning — when you want to finish something.