4-6 breathing for a hospital waiting room (4 · 6)

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. The body is the most reliable place to begin.

Why it can help

A long, unforced exhale tends to slow the heart a little. You may notice it in your chest before anywhere else.

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 you have been given bad news and need to keep functioning
on a train or a bus, with your bag on your lap
at the start of a study session, to set the tone

Tips

Try the same pattern at a different time of day and see whether it feels different.
Do it before you need it once, so that it is familiar when you do.
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.