Breathing exercise · 4 · 6
4-6 breathing: 5 rounds
A 4 · 6 rhythm — in for four, out for six.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 4 counts. Then out for 6, slowly, without pushing. Nothing here asks anything of you socially. Nothing abstract for the next few minutes.
Why it can help
The pause at the end of a long exhale is usually longer than you expect. That gap is part of the exercise.
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
- at the kitchen table, with a cup of tea going cold
- when you are the only person awake in the house
- when you cannot sleep and do not want to get up
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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 4-2-6 breath for the hours after people leave, 4-6 breathing for the early months or Gentle box breathing exercise for a long illness.