Breathing exercise · 4 · 6
4-6 breathing — 4 · 6 — for travel days, when you have been on screens all day
Simple counts — 4 · 6 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
The ratio is 4 in, 6 out. Only the out-breath needs any attention. After a day of screens, the eyes and the shoulders need this first. We'll stay close to sensations rather than ideas.
Why it can help
The out-breath is where the release happens. The in-breath is just the setup.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
One round is 10 seconds. At the default 12 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- at the start of a study session, to set the tone
- at your desk, with the screen turned off for a moment
- after an argument, before you decide what to say next
Tips
- A shorter pattern done consistently beats a longer one done once.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- 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 Box breathing for Sunday evening, after a long day, Coherent 4-4 breathing: 5 rounds for a big decision, when you are cold and want to be warm or How to use Uneven box breathing for a night shift, when you only have a few minutes.