Breathing exercise · 4 · 6
4-6 breathing for a study session, when the weather has kept you inside
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. Bad weather is a decent excuse to stay in and do this. Start with what's physical. Everything else can wait.
Why it can help
Doubling the exhale changes the ratio your body uses to decide how safe it is.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
One round is 10 seconds. At the default 10 rounds this practice runs 100 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the minutes before an appointment you are dreading
- at your desk, with the screen turned off for a moment
- when the weather has been grey for a week
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Notice which part of the breath feels tight, and reduce that count first.
- 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 7-11 breathing — 7 · 11 — for the end of the working day, when you are on your own, 4-7-8 breathing exercise for travel days — when your attention is scattered or How to use Double-inhale sigh for a cold morning, when you need to stop thinking about work.