Breathing exercise · 4 · 6
How to use 4-6 breathing for heated moments, when you need to stop thinking about work
4 · 6 breathing: in for four, out for six.
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. Work thoughts are allowed to be there. They just do not get to drive. 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 the afternoon has gone flat
- as a way to mark the end of the working day
- on a train or a bus, with your bag on your lap
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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.