Breathing exercise · 4 · 6
4-6 breathing — 4 · 6 — for the middle of the night, when you are waiting for something
Rounds of 4 · 6, with the counting done for you.
Follow the circle. It counts for you.
How it works
The ratio is 4 in, 6 out. Only the out-breath needs any attention. Waiting is dead time you can spend on this instead. Let the physical world hold your attention.
Why it can help
The extra seconds on the way out give your body a longer signal that nothing is chasing you.
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 have been given bad news and need to keep functioning
- when you have read the same paragraph three times
- when your hands are cold and your chest is tight
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 Coherent 5-5 breath (5 · 5) for the commute, after a difficult conversation, Gentle box breath (3 · 3 · 3 · 3) for exam nerves, when the weather has kept you inside or 4-2-6 breathing: 8 rounds for a noisy room, when you feel fine and want to stay that way.