Breathing exercise · 4 · 6
4-6 breathing: 6 rounds for physical discomfort, when you need to stop thinking about work
The pattern is 4 · 6, which is in for four, out for six.
Follow the circle. It counts for you.
How it works
Breathe in for 4, then let the breath go for 6 counts. Work thoughts are allowed to be there. They just do not get to drive. Stay with what you can actually feel.
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 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
- before you walk into a room full of people
- at the start of a study session, to set the tone
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- The counts are a guide. If a number feels too long, shorten every side by one.
- Because there is no pause, you can keep this going while walking or talking.
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 4-6 breathing exercise for days when everything is too much — if you are fitting this around other people, 7-11 breath (7 · 11) for Monday morning, after a difficult conversation or 3-6 breathing exercise for Monday morning — if you are new to this.