Breathing exercise · 4 · 6
4-6 breathing — 4 · 6 — for bedtime, when you want to be left alone
Simple counts — 4 · 6 — and a circle that keeps time.
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. Nothing here asks anything of you socially. We'll stay close to sensations rather than ideas.
Why it can help
Most people find the out-breath easier to lengthen than the in-breath. This uses that.
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
- when the weather has been grey for a week
- before you walk into a room full of people
- in the minutes before an appointment you are dreading
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- If you wear a watch that tracks breathing, ignore it while you do this.
- Because there is no pause, you can keep this going while walking or talking.
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.