Breathing exercise · 4 · 6
How to use 4-6 breathing for a hard conversation, when you are waiting for something
A 4 · 6 rhythm — in for four, out for six.
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. Waiting is dead time you can spend on this instead. Start with what's physical. Everything else can wait.
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
- after an argument, before you decide what to say next
- when you have five minutes and no idea where to start
- when your thoughts are moving faster than you are
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- You can do this with your eyes open. Nothing here requires privacy.
- Because there is no pause, you can keep this going while walking or talking.
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 5-2-7 breathing — 5 · 2 · 7 — for the commute, when you have woken up too early, Soft 4-7-8 breathing exercise for a ten-minute window — before something difficult or How to use Uneven box breathing for Friday evening, before you go back to something hard.