Breathing exercise · 4 · 6
4-6 breathing exercise for a noisy room — if you are new to this
A 4 · 6 rhythm — in for four, out for six.
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 here assumes you have done this before. We'll stay close to sensations rather than ideas.
Why it can help
The ratio matters more than the depth. Shallow but long beats deep and rushed.
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
- when the weather has been grey for a week
- when your hands are cold and your chest is tight
- at your desk, with the screen turned off for a moment
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- You can do this with your eyes open. Nothing here requires privacy.
- 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.
If this rhythm does not suit you, try Quick 2-1-2-1 breathing exercise for Sunday evening — when you are waiting for something, How to use Slow box breathing for the morning after, if you are fitting this around other people or How to use 4-8 breathing for a long illness, when you are too tired to try hard.