Breathing exercise · 4 · 6
4-6 breathing for exam nerves, when you are doing this for the first time
4 · 6 breathing: in for four, out for six.
Follow the circle. It counts for you.
How it works
Breathe in for 4, then let the breath go for 6 counts. If this is your first go, stay with the plainest version of the instructions. Stay with what you can actually feel.
Why it can help
This ratio is used a lot before sleep, because a long exhale is what your breathing already does as you fall asleep.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
One round is 10 seconds. At the default 6 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the car, parked, before you go inside
- when you wake at 3am and the room feels too quiet
- before you open the email you have been avoiding
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- 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.