Breathing exercise · 4 · 6
4-6 breathing for the middle of the night
Rounds of 4 · 6, with the counting done for you.
Follow the circle. It counts for you.
How it works
Take 4 counts to breathe in, and 6 to breathe out. Keep the out-breath unhurried. Nothing dramatic happens here, and that is deliberate. The body is the most reliable place to begin.
Why it can help
Long exhales give the diaphragm a slow, full range of movement, which is why the shoulders often drop on their own.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
One round is 10 seconds. At the default 12 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have five minutes and no idea where to start
- after an argument, before you decide what to say next
- before you open the email you have been avoiding
Tips
- Do it before you need it once, so that it is familiar when you do.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- 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 4-8 breathing for a hot day, Quick 2-1-2-1 breathing: 4 rounds or How to use 6-2-6-2 breathing for after exercise.