Breathing exercise · 4 · 6
4-6 breathing — 4 · 6 — for coming down after exercise, when you have been putting it off
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. You have been putting this off. Starting is the only step that matters. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The ratio slows the whole breath cycle without requiring you to breathe deeply.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
One round is 10 seconds. At the default 4 rounds this practice runs 40 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
- in a hospital corridor, waiting for news
- when the day has been fine but you still feel braced
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- 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.