Breathing exercise · 4 · 6
4-6 breathing for coming down after exercise, when nothing else has worked today
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. Nothing else has worked today. That is not a reason to skip this. Simple things first: contact, weight, temperature.
Why it can help
Most people find the out-breath easier to lengthen than the in-breath. This uses that.
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
- when you wake at 3am and the room feels too quiet
- when you are the only person awake in the house
- when you have been given bad news and need to keep functioning
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- The pauses should never feel like a competition. Shorten them if they do.
- No holds means no buildup. The rhythm does all the work.
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 Uneven box breathing: 8 rounds for jet lag, when you have been putting it off, 4-2-6 breath (4 · 2 · 6) for deep focus, when you want to be left alone or Soft 4-7-8 breathing — 4 · 4 · 8 — for deep focus, if you are doing this instead of scrolling.