Breathing exercise · 4 · 6
4-6 breathing for a break at work, if you are doing this in the middle of the day
The pattern is 4 · 6, which is 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. Midday is an underrated time for this. Notice what's solid: the floor, the chair, your own weight.
Why it can help
If you are feeling revved up, this is one of the fastest honest ways to take the edge off without pretending.
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 you are the only person awake in the house
- before you open the email you have been avoiding
- when you are tired but cannot afford to be
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- No holds means no buildup. The rhythm does all the work.
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 4-8 breath (4 · 8) for the commute, on a low-energy afternoon, Double-inhale sigh — 3 · 8 — for the middle of the night, if you are doing this instead of scrolling or Soft 4-7-8 breathing: 4 rounds for Sunday evening, when you have been on screens all day.