Breathing exercise · 4 · 6
How to use 4-6 breathing for the hours after people leave, when you have already had a long week
The pattern is 4 · 6, which is 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. Long weeks are cumulative. This is a small subtraction. We'll stay close to sensations rather than ideas.
Why it can help
Because the exhale is long, the next inhale usually arrives on its own, without you having to pull for it.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 6s | 4s |
One round is 10 seconds. At the default 6 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the day has been fine but you still feel braced
- as a way to mark the end of the working day
- after an argument, before you decide what to say next
Tips
- If you lose count, start the round again rather than guessing.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- No holds means no buildup. The rhythm does all the work.
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 Gentle box breathing — 3 · 3 · 3 · 3 — for a big decision, when you need to stop thinking about work, 5-7 breathing for a ten-minute window, when you are too tired to try hard or Soft 4-7-8 breathing exercise for being unwell — when the weather has kept you inside.