Breathing exercise · 4 · 6
How to use 4-6 breathing for a grey day, when you are on your own
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. Being on your own is not required, but it does make this simpler. 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 10 rounds this practice runs 100 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when your thoughts are moving faster than you are
- when you wake at 3am and the room feels too quiet
- when you are tired but cannot afford to be
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- Do the last round slightly smaller than the others. It makes stopping easier.
- 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.