Breathing exercise · 4 · 6
4-6 breathing for anxious moments, before you go back to something hard
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. Five minutes here is cheaper than an hour of grinding. We'll stay close to sensations rather than ideas.
Why it can help
The ratio slows the whole breath cycle without requiring you to breathe deeply.
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
- after a long drive, to shake off the alertness
- after an argument, before you decide what to say next
- when your hands are cold and your chest is tight
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- Try the same pattern at a different time of day and see whether it feels different.
- 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 Coherent 6-6 breath (6 · 6) for heavy days, How to use Uneven box breathing for coming down after exercise, when you are waiting for something or 4-8 breathing for a long wait.