Breathing exercise · 4 · 6
4-6 breathing exercise for a long wait — when nothing else has worked today
Rounds of 4 · 6, with the counting done for you.
Follow the circle. It counts for you.
How it works
Take 4 counts to breathe in, and 6 to breathe out. Keep the out-breath unhurried. Nothing else has worked today. That is not a reason to skip this. Notice what's solid: the floor, the chair, your own weight.
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 5 rounds this practice runs 50 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- as a way to mark the end of the working day
- after an argument, before you decide what to say next
- when your hands are cold and your chest is tight
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- The pauses should never feel like a competition. Shorten them if they do.
- 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.