Breathing exercise · 4 · 6
4-6 breathing exercise for the hours after people leave — if you are doing this instead of scrolling
The pattern is 4 · 6, which is in for four, out for six.
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. Choosing this over scrolling counts as a good decision, even a small one. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Because it is one-directional, there is less to remember than with a hold. That makes it easier to keep going.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
One round is 10 seconds. At the default 12 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are the only person awake in the house
- in the two minutes after a difficult phone call
- at your desk, with the screen turned off for a moment
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- If you lose count, start the round again rather than guessing.
- 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.