Breathing exercise · 4 · 6
How to use 4-6 breathing for a lonely evening
4 · 6 breathing: in for four, out for six.
Follow the circle. It counts for you.
How it works
Breathe in for 4, then let the breath go for 6 counts. Not being sure it will work is a perfectly good reason to try it once. 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 12 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- in the car, parked, before you go inside
- at your desk, with the screen turned off for a moment
- in a hospital corridor, waiting for news
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- 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 How to use Tight box breathing for heavy days, Uneven box breathing exercise for a long illness or Physiological sigh for the morning after.