Breathing exercise · 4 · 6
4-6 breathing exercise for a hard conversation — when you are at home and cannot settle
A 4 · 6 rhythm — 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. Being at home and unable to settle is a very specific problem. Start with what's physical. Everything else can wait.
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 5 rounds this practice runs 50 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the day has been fine but you still feel braced
- at your desk, with the screen turned off for a moment
- after an argument, before you decide what to say next
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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 4-2-6 breathing for bedtime, when you feel restless rather than tired, 4-6 breath (4 · 6) for anxious moments, when you have more time than usual or 4-6 breath (4 · 6) for a hospital waiting room, when you have just finished work.