Breathing exercise · 4 · 6
How to use 4-6 breathing for days when everything is too much, when your attention is scattered
A 4 · 6 rhythm — in for four, out for six.
Follow the circle. It counts for you.
How it works
The ratio is 4 in, 6 out. Only the out-breath needs any attention. Scattered attention is the raw material, not an obstacle. Start with what's physical. Everything else can wait.
Why it can help
Doubling the exhale changes the ratio your body uses to decide how safe it is.
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
- when you notice your shoulders are up near your ears
- when you have five minutes and no idea where to start
- just before you have to say something difficult
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 Double-inhale sigh exercise for days when everything is too much — when you are not in the mood, 3-5-7 breathing — 3 · 5 · 7 — for days when everything is too much, after eating too much or Coherent 5-5 breathing for a hot day, when you want something simple.