Breathing exercise · 4 · 6
4-6 breathing
4-6 breathing: A simple rhythm to ease your mind.
Follow the circle. It counts for you.
How it works
Inhale for four, exhale for six. Focus on the exhale, and let the world around you anchor you. It's a moment of pause in the midst of a busy day.
Why it can help
The extended exhale sends a calming message to your body, signaling that there's no need to rush.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
One round is 10 seconds. At the default 6 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you're caught in a traffic jam and need to stay calm
- when you're trying to concentrate on a task but your mind keeps wandering
- when you're feeling overwhelmed by the noise of the city
Tips
- Practice this while waiting in line at the grocery store to keep your patience.
- If you start to feel lightheaded, take a break and breathe normally for a while.
- This technique is great for those who find breath-holding unsettling.
Please note
If you feel dizzy or uncomfortable while holding your breath, just breathe slowly and evenly. Always consult a doctor if you have health concerns before trying breath holds.
If this rhythm does not suit you, try Quick 2-1-2-1 breath for a cold morning, How to use 7-11 breathing for a night shift or 4-8 breathing.