Breathing exercise · 4 · 6
4-6 breathing: 6 rounds for being unwell, before you go back to something hard
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. Five minutes here is cheaper than an hour of grinding. Stay with what you can actually feel.
Why it can help
Long exhales are easy to do quietly, at a desk, in a queue, without anyone noticing.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
One round is 10 seconds. At the default 6 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the two minutes after a difficult phone call
- when your thoughts are moving faster than you are
- while you are waiting for something to start
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- The pauses should never feel like a competition. Shorten them if they do.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 Coherent 6-6 breathing — 6 · 6 — for heated moments, when you are waiting for something, How to use 5-2-7 breathing for a hospital waiting room, when you are waiting for something or 4-8 breathing exercise for a grey day — when you are waiting for something.