Breathing exercise · 4 · 6
4-6 breathing for a ten-minute window, when you are not in the mood
Simple counts — 4 · 6 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
The ratio is 4 in, 6 out. Only the out-breath needs any attention. Not being in the mood is a normal starting point. Start with what's physical. Everything else can wait.
Why it can help
Long exhales are easy to do quietly, at a desk, in a queue, without anyone noticing.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
One round is 10 seconds. At the default 12 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when the weather has been grey for a week
- before you open the email you have been avoiding
- in a hospital corridor, waiting for news
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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.