Breathing exercise · 4 · 6
4-6 breathing for a night shift, if you are doing this instead of scrolling
Simple counts — 4 · 6 — and a circle that keeps time.
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. 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 5 rounds this practice runs 50 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the two minutes after a difficult phone call
- as a way to mark the end of the working day
- when you notice your shoulders are up near your ears
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Do not chase the feeling. If nothing happens, nothing happened.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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 Double-inhale sigh exercise for the hours after people leave — when you want something simple, 5-7 breathing: 12 rounds for creative work, when you are not sure this will work or How to use 7-11 breathing for the commute, when you need to stop thinking about work.