Breathing exercise · 4 · 6
4-6 breathing exercise for exam nerves — when you are too tired to try hard
4 · 6 breathing: 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. Too tired to try hard is exactly the right amount of tired for this. Nothing abstract for the next few minutes.
Why it can help
Doubling the exhale changes the ratio your body uses to decide how safe it is.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
One round is 10 seconds. At the default 6 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have read the same paragraph three times
- when your thoughts are moving faster than you are
- while you are waiting for something to start
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- Keep your jaw loose. People clench it without noticing during holds.
- No holds means no buildup. The rhythm does all the work.
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 before something difficult, How to use 3-6 breathing for a big decision or 4-6 breathing for a long illness.