Breathing exercise · 4 · 6
4-6 breathing — 4 · 6 — for the morning after, when the house is busy
4 · 6 breathing: in for four, out for six.
Follow the circle. It counts for you.
How it works
Take 4 counts to breathe in, and 6 to breathe out. Keep the out-breath unhurried. It works with other people in the house. You do not need silence. We'll stay close to sensations rather than ideas.
Why it can help
Long exhales are easy to do quietly, at a desk, in a queue, without anyone noticing.
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 the weather has been grey for a week
- just before you have to say something difficult
- in a hospital corridor, waiting for news
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- 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 Gentle box breathing for the hours after people leave, if you are sceptical about all of this, 4-2-6 breathing — 4 · 2 · 6 — for a stolen moment of caregiving, on a low-energy afternoon or Soft 4-7-8 breathing for deep focus, when you want to finish something.