Breathing exercise · 4 · 6
4-6 breathing: 4 rounds for a noisy room, when you are on your own
A 4 · 6 rhythm — in for four, out for six.
Follow the circle. It counts for you.
How it works
The ratio is 4 in, 6 out. Only the out-breath needs any attention. Being on your own is not required, but it does make this simpler. Simple things first: contact, weight, temperature.
Why it can help
The hold, where there is one, is short. The work is in the length of the release, not the pause.
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
- when someone has annoyed you and you need to not react
- at the kitchen table, with a cup of tea going cold
- in the two minutes after a difficult phone call
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- 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 Coherent 5-5 breathing for coming down after exercise, if you are doing this instead of scrolling, 4-8 breathing for a cold morning, when you are on your own or 4-6 breathing — 4 · 6 — for coming down after exercise, when you have been putting it off.