Breathing exercise · 4 · 6
4-6 breathing for Friday evening, when the house is busy
Simple counts — 4 · 6 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
In for 4, out for 6. The exhale is longer than the inhale — that is the entire instruction. It works with other people in the house. You do not need silence. The body is the most reliable place to begin.
Why it can help
Because it is one-directional, there is less to remember than with a hold. That makes it easier to keep going.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
One round is 10 seconds. At the default 4 rounds this practice runs 40 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- just before you have to say something difficult
- at the kitchen table, with a cup of tea going cold
- when the afternoon has gone flat
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- 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.