Breathing exercise · 4 · 6
4-6 breathing exercise for Monday morning — if you are sceptical about all of this
The pattern is 4 · 6, which is in for four, out for six.
Follow the circle. It counts for you.
How it works
Breathe in for 4, then let the breath go for 6 counts. Scepticism is welcome. You do not have to believe anything for this to work. 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 5 rounds this practice runs 50 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the day has been fine but you still feel braced
- after an argument, before you decide what to say next
- on a train or a bus, with your bag on your lap
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- You can do this with your eyes open. Nothing here requires privacy.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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 Coherent 5-5 breathing — 5 · 5 — for days when everything is too much, after a difficult conversation, Uneven box breathing for a cold morning, when you have just finished work or How to use 3-5-7 breathing for Monday morning, before something difficult.