Breathing exercise · 4 · 6
How to use 4-6 breathing for a hard week, when you have been putting it off
4 · 6 breathing: in for four, out for six.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 4 counts. Then out for 6, slowly, without pushing. You have been putting this off. Starting is the only step that matters. The body is the most reliable place to begin.
Why it can help
You can keep the in-breath completely ordinary. Only the out-breath needs to be longer.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
One round is 10 seconds. At the default 6 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you cannot sleep and do not want to get up
- when you are the only person awake in the house
- when the day has been fine but you still feel braced
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- Aim for something you could keep up in a waiting room without anyone noticing.
- 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 Uneven box breathing exercise for coming down after exercise — when you are at home and cannot settle, 3-6 breathing exercise for the morning — when you have already had a long week or 3-6 breathing: 8 rounds for a night shift, when you are waiting for something.