Breathing exercise · 4 · 6
4-6 breathing exercise for the morning
A 4 · 6 rhythm — 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. Use it at the end of a long day, not at the start of one. Simple things first: contact, weight, temperature.
Why it can help
The pause at the end of a long exhale is usually longer than you expect. That gap is part of the exercise.
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 your hands are cold and your chest is tight
- after a long drive, to shake off the alertness
- when the weather has been grey for a week
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- 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 Soft 4-7-8 breathing: 8 rounds for bedtime, 4-2-6 breathing before something difficult or 4-2-6 breathing for anxious moments.