Breathing exercise · 4 · 6
How to use 4-6 breathing for a cold morning, after a long day
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. Use it at the end of a long day, not at the start of one. Let the physical world hold your attention.
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 4 rounds this practice runs 40 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the two minutes after a difficult phone call
- when you have five minutes and no idea where to start
- when you wake at 3am and the room feels too quiet
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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 How to use 7-11 breathing for exam nerves, if you have five quiet minutes, Gentle box breathing — 3 · 3 · 3 · 3 — for the morning, if you are doing this instead of scrolling or How to use Physiological sigh for physical discomfort, on a low-energy afternoon.