Breathing exercise · 4 · 6
4-6 breathing — 4 · 6 — for heated moments, when you are not in the mood
4 · 6 breathing: in for four, out for six.
Follow the circle. It counts for you.
How it works
The ratio is 4 in, 6 out. Only the out-breath needs any attention. Not being in the mood is a normal starting point. 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 5 rounds this practice runs 50 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the afternoon has gone flat
- at the start of a study session, to set the tone
- in the car, parked, before you go inside
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- There is no need to breathe deeply. Long and quiet is the aim.
- 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.
If this rhythm does not suit you, try How to use Uneven box breathing for a ten-minute window, after a difficult conversation, How to use 5-2-7 breathing for the morning after, when you have been on screens all day or 5-2-7 breathing: 12 rounds for the hours after people leave, when you want to be left alone.