Breathing exercise · 4 · 6
4-6 breathing for a noisy room
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. After a day of screens, the eyes and the shoulders need this first. Let the physical world hold your attention.
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
- just before you have to say something difficult
- when you are the only person awake in the house
- as a way to mark the end of the working day
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- You can do this with your eyes open. Nothing here requires privacy.
- 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 5-7 breathing for bedtime when the day has been, 3-5-7 breathing when the house is busy or Physiological sigh if you have five quiet minutes.