Breathing exercise · 4 · 6
4-6 breathing for being unwell, when you feel restless rather than tired
Rounds of 4 · 6, with the counting done for you.
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. Restless is different from tired, and it needs a different approach. The body is the most reliable place to begin.
Why it can help
If you are feeling revved up, this is one of the fastest honest ways to take the edge off without pretending.
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 you have been given bad news and need to keep functioning
- after an argument, before you decide what to say next
- when you have read the same paragraph three times
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Keep your jaw loose. People clench it without noticing during holds.
- 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.