Breathing exercise · 4 · 6
4-6 breathing — 4 · 6 — for Sunday evening, when you have already had a long week
4 · 6 breathing: in for four, out for six.
Follow the circle. It counts for you.
How it works
Breathe in for 4, then let the breath go for 6 counts. Long weeks are cumulative. This is a small subtraction. Notice what's solid: the floor, the chair, your own weight.
Why it can help
It is hard to stay braced against something while breathing out slowly. The two do not sit well together.
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 walk into a room full of people
- when you are the only person awake in the house
- when you wake at 3am and the room feels too quiet
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- 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.
If this rhythm does not suit you, try How to use 3-6 breathing for creative work, when you have been meaning to start, Soft 4-7-8 breathing: 8 rounds for bedtime, when you have been meaning to start or Coherent 4-4 breathing for heavy days, on a day that started badly.