Breathing exercise · 4 · 6
4-6 breathing for a long illness, when you have just finished work
Rounds of 4 · 6, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 4 counts. Then out for 6, slowly, without pushing. The gap right after work is the easiest one to use. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The extra seconds on the way out give your body a longer signal that nothing is chasing you.
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
- in a hospital corridor, waiting for news
- after a long drive, to shake off the alertness
- when you have been given bad news and need to keep functioning
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- 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 exercise for the early months — if you are doing this in the middle of the day, How to use Quick 2-1-2-1 breathing for a ten-minute window, when you are cold and want to be warm or Double-inhale sigh for the commute, if you have done this a hundred times.