Breathing exercise · 4 · 6
How to use 4-6 breathing for a hot day, before you go back to something hard
Simple counts — 4 · 6 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
In for 4, out for 6. The exhale is longer than the inhale — that is the entire instruction. Five minutes here is cheaper than an hour of grinding. Start with what's physical. Everything else can wait.
Why it can help
The pause at the end of a long exhale is usually longer than you expect. That gap is part of the exercise.
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
- when you are tired but cannot afford to be
- when you notice your shoulders are up near your ears
- in the minutes before an appointment you are dreading
Tips
- A shorter pattern done consistently beats a longer one done once.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- 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 4-6 breathing for the commute, when you have woken up too early, Quick 2-1-2-1 breathing exercise for Friday evening — when you need something unremarkable or Gentle box breathing — 3 · 3 · 3 · 3 — for a lonely evening, when you are short on time.