Breathing exercise · 4 · 6
4-6 breathing: 8 rounds for heavy days, when the day has been loud
4 · 6 breathing: in for four, out for six.
Follow the circle. It counts for you.
How it works
In for 4, out for 6. The exhale is longer than the inhale — that is the entire instruction. For days that were loud from the moment they started. Simple things first: contact, weight, temperature.
Why it can help
This ratio is used a lot before sleep, because a long exhale is what your breathing already does as you fall asleep.
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 walk into a room full of people
- in the car, parked, before you go inside
- when you cannot sleep and do not want to get up
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- If you lose count, start the round again rather than guessing.
- 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.