Breathing exercise · 4 · 6
4-6 breathing: 8 rounds for bedtime, if you are sceptical about all of this
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. Scepticism is welcome. You do not have to believe anything for this to work. We'll stay close to sensations rather than ideas.
Why it can help
The out-breath is where the release happens. The in-breath is just the setup.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
One round is 10 seconds. At the default 8 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- when your hands are cold and your chest is tight
- in a hospital corridor, waiting for news
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Notice which part of the breath feels tight, and reduce that count first.
- 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 Physiological sigh — 2 · 6 — for the end of the working day, when you have woken up too early, Box breathing exercise for Friday evening or Coherent 6-6 breath (6 · 6) for jet lag.