Breathing exercise · 4 · 6
4-6 breathing — 4 · 6 — for deep focus, when the weather has kept you inside
The pattern is 4 · 6, which is 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. Bad weather is a decent excuse to stay in and do this. Nothing abstract for the next few minutes.
Why it can help
The out-breath is where the release happens. The in-breath is just the setup.
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
- when you cannot sleep and do not want to get up
- when you have been given bad news and need to keep functioning
- just before you have to say something difficult
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Notice which part of the breath feels tight, and reduce that count first.
- 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 How to use 4-6 breathing for a long wait, 4-2-6 breathing when you want something simple or 6-2-6-2 breathing for a big decision.