Breathing exercise · 4 · 6
How to use 4-6 breathing for a long wait, when you want to be left alone
Rounds of 4 · 6, with the counting done for you.
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. Nothing here asks anything of you socially. Let the physical world hold your attention.
Why it can help
The ratio matters more than the depth. Shallow but long beats deep and rushed.
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
- on a train or a bus, with your bag on your lap
- at the start of a study session, to set the tone
- in a hospital corridor, waiting for news
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Notice which part of the breath feels tight, and reduce that count first.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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 exercise for a hot day — when you are too tired to try hard, Gentle box breathing: 8 rounds for a cold morning, when you want to finish something or 7-11 breathing: 6 rounds for travel days, when you are somewhere unfamiliar.