Breathing exercise · 4 · 6
4-6 breathing exercise for Friday evening
Simple counts — 4 · 6 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
In for 4, out for 6. The exhale is longer than the inhale — that is the entire instruction. Low-energy afternoons are what this was written for. Let the physical world hold your attention.
Why it can help
It is hard to stay braced against something while breathing out slowly. The two do not sit well together.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
One round is 10 seconds. At the default 4 rounds this practice runs 40 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the weather has been grey for a week
- at the kitchen table, with a cup of tea going cold
- after an argument, before you decide what to say next
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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 7-11 breathing: 8 rounds for a long wait, after a difficult conversation, 3-5-7 breathing on a day that started badly or 5-7 breathing for a big decision.