Breathing exercise · 4 · 6
4-6 breathing for a stolen moment of caregiving
A 4 · 6 rhythm — in for four, out for six.
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. Noise is fine. You are not trying to hear anything subtle. We'll stay close to sensations rather than ideas.
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
- as a way to mark the end of the working day
- when you are tired but cannot afford to be
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- Notice which part of the breath feels tight, and reduce that count first.
- 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 How to use Quick 2-1-2-1 breathing for a break, 4-8 breathing for a hard week or 6-2-6-2 breathing when the house is busy.