Breathing exercise · 4 · 6
4-6 breathing exercise for heavy days — when you have more time than usual
4 · 6 breathing: in for four, out for six.
Follow the circle. It counts for you.
How it works
The ratio is 4 in, 6 out. Only the out-breath needs any attention. This is the longer version, for a day with some slack in it. Start with what's physical. Everything else can wait.
Why it can help
The ratio slows the whole breath cycle without requiring you to breathe deeply.
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 your hands are cold and your chest is tight
- just before you have to say something difficult
- before a presentation, in the corridor
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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 Beginner box breathing for a long illness, when your attention is scattered, 4-6 breathing for a ten-minute window, when you are not in the mood or Gentle box breathing: 8 rounds for deep focus, when you have already had a long week.