Breathing exercise · 4 · 6
4-6 breathing — 4 · 6 — for anxious moments, when you have been meaning to start
A 4 · 6 rhythm — in for four, out for six.
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. You have been meaning to start. This is the least intimidating way in. Let the physical world hold your attention.
Why it can help
Long exhales give the diaphragm a slow, full range of movement, which is why the shoulders often drop on their own.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
One round is 10 seconds. At the default 5 rounds this practice runs 50 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the two minutes after a difficult phone call
- when you have been given bad news and need to keep functioning
- when you are the only person awake in the house
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- 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 Uneven box breathing for a cold morning, when you have just finished work, Uneven box breath (4 · 4 · 6 · 2) for the commute, when you are not sure this will work or How to use 3-5-7 breathing for a big decision, when you cannot concentrate on anything else.