Breathing exercise · 4 · 6
4-6 breathing exercise for a lonely evening — if you are tired of apps
4 · 6 breathing: in for four, out for six.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 4 counts. Then out for 6, slowly, without pushing. No account, no streak, no notification asking how you feel. Start with what's physical. Everything else can wait.
Why it can help
The pause at the end of a long exhale is usually longer than you expect. That gap is part of the exercise.
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
- on a train or a bus, with your bag on your lap
- before you open the email you have been avoiding
- when your hands are cold and your chest is tight
Tips
- A shorter pattern done consistently beats a longer one done once.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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 Slow box breathing — 5 · 5 · 5 · 5 — for a night shift, on a low-energy afternoon, How to use Coherent 5-5 breathing for a study session, when you feel fine and want to stay that way or 4-8 breathing for the end of the working day, when you feel restless rather than tired.