Breathing exercise · 4 · 6
4-6 breathing: 5 rounds for creative work, when you are somewhere unfamiliar
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. It travels well. Hotels, spare rooms, other people’s sofas. Start with what's physical. Everything else can wait.
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
- when someone has annoyed you and you need to not react
- before a presentation, in the corridor
- when your thoughts are moving faster than you are
Tips
- If you lose count, start the round again rather than guessing.
- You can do this with your eyes open. Nothing here requires privacy.
- 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.