Breathing exercise · 4 · 6
4-6 breathing exercise for a cold morning — on a day that started badly
Rounds of 4 · 6, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in for 4, then let the breath go for 6 counts. A day that started badly does not have to stay that way. Nothing abstract for the next few minutes.
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 6 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you wake at 3am and the room feels too quiet
- when you have been given bad news and need to keep functioning
- just before you have to say something difficult
Tips
- Practising when you are calm makes it available when you are not.
- Aim for something you could keep up in a waiting room without anyone noticing.
- 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.