Breathing exercise · 4 · 6
4-6 breathing for Sunday evening, when you are at home and cannot settle
4 · 6 breathing: in for four, out for six.
Follow the circle. It counts for you.
How it works
The ratio is 4 in, 6 out. Only the out-breath needs any attention. Being at home and unable to settle is a very specific problem. The body is the most reliable place to begin.
Why it can help
It is hard to stay braced against something while breathing out slowly. The two do not sit well together.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
One round is 10 seconds. At the default 8 rounds this practice runs 80 seconds — about 1 minute — 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 the day has been fine but you still feel braced
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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.
If this rhythm does not suit you, try 4-6 breathing for bedtime, if you have five quiet minutes, 7-11 breathing exercise for anxious moments — when you are at home and cannot settle or 3-6 breathing exercise for Friday evening — when you are too tired to try hard.