Breathing exercise · 4 · 6
4-6 breathing: 5 rounds for a study session, after a difficult conversation
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. Difficult conversations leave a residue. This is for the residue. The body is the most reliable place to begin.
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 5 rounds this practice runs 50 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when your hands are cold and your chest is tight
- when you notice your shoulders are up near your ears
- when you wake at 3am and the room feels too quiet
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 3-6 breathing for a lonely evening, when you have been on screens all day, Physiological sigh exercise for coming down after exercise — when your attention is scattered or Coherent 4-4 breathing exercise for deep focus — if you are tired of apps.