Breathing exercise · 4 · 6
4-6 breathing exercise for creative work — when you have just finished work
Simple counts — 4 · 6 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
The ratio is 4 in, 6 out. Only the out-breath needs any attention. The gap right after work is the easiest one to use. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Long exhales are easy to do quietly, at a desk, in a queue, without anyone noticing.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
One round is 10 seconds. At the default 10 rounds this practice runs 100 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
- at the start of a study session, to set the tone
- in a hospital corridor, waiting for news
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- 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 Box breathing for a ten-minute window, if you have five quiet minutes, 4-2-6 breath (4 · 2 · 6) for a reset, when you have already had a long week or 3-6 breathing: 4 rounds for a study session, if you are tired of apps.