Breathing exercise · 4 · 6
How to use 4-6 breathing for a big decision, when you have been on screens all day
Rounds of 4 · 6, with the counting done for you.
Follow the circle. It counts for you.
How it works
The ratio is 4 in, 6 out. Only the out-breath needs any attention. After a day of screens, the eyes and the shoulders need this first. Simple things first: contact, weight, temperature.
Why it can help
Doubling the exhale changes the ratio your body uses to decide how safe it is.
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
- when you are tired but cannot afford to be
- when you cannot sleep and do not want to get up
- when someone has annoyed you and you need to not react
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- The pauses should never feel like a competition. Shorten them if they do.
- No holds means no buildup. The rhythm does all the work.
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 Gentle box breathing for a hard week, How to use 2-1-4 breathing for creative work or 4-7-8 breathing exercise for a reset.