Breathing exercise · 4 · 6
4-6 breathing
4 · 6 breathing: in for four, out for six.
Follow the circle. It counts for you.
How it works
Inhale for four, then let your breath flow out for six. Long nights can pile up stress. This is a simple way to take a break. Pay attention to the stable things around you: the floor, the chair, your own presence.
Why it can help
It's challenging to maintain tension while exhaling slowly. The two actions don't align well.
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
- before you step into a crowded social gathering
- when you're the only one up in the quiet house
- when you're startled awake at 3 in the morning by the silence
Tips
- You don't need to take deep breaths. The goal is to breathe long and calmly.
- Keep your breathing gentle. If you notice your breath is becoming rapid, slow it down.
- The rhythm takes care of the work. There's no need to hold your breath.
Please note
If holding your breath causes dizziness or discomfort, just breathe in and out without holding. Never force yourself to breathe through lightheadedness. If you're pregnant or have a heart, blood pressure, or lung condition, consult a doctor before trying breath holds.
If this rhythm does not suit you, try 4-7-8 breathing, How to use 4-2-6 breathing for a hard conversation or 4-8 breathing for a cold morning.