Breathing exercise · 4 · 6
How to use 4-6 breathing for creative work
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. A few minutes is the whole requirement. We'll stay close to sensations rather than ideas.
Why it can help
The extra seconds on the way out give your body a longer signal that nothing is chasing you.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
One round is 10 seconds. At the default 5 rounds this practice runs 50 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the two minutes after a difficult phone call
- at the start of a study session, to set the tone
- at your desk, with the screen turned off for a moment
Tips
- Count in your head, or let the circle on this page count for you.
- 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 5-7 breathing exercise for Monday morning — when you have more time than usual, Coherent 5-5 breathing: 4 rounds for a long wait or How to use Soft 4-7-8 breathing for bedtime.