Breathing exercise · 4 · 6
4-6 breathing for the commute, when you have woken up too early
4 · 6 breathing: in for four, out for six.
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. Waking too early is a specific kind of frustrating. This helps with the frustration. We'll stay close to sensations rather than ideas.
Why it can help
The extra seconds on the way out give your body a longer signal that nothing is chasing you.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
One round is 10 seconds. At the default 5 rounds this practice runs 50 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after an argument, before you decide what to say next
- 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.
- Count in your head, or let the circle on this page count for you.
- 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.