Breathing exercise · 4-6 · 15 min

Breath & Body Scan

Slow breathing while your attention travels gently through the body, one area at a time.

The 4-6 pattern, step by step

1. Breathe in for 4 seconds.
2. Breathe out for 6 seconds.

That is one round, lasting 10 seconds, or about 6 breaths a minute. Repeat it gently for around 15 minutes. If any count feels too long, shorten it: the breath should always feel comfortable.

Gentle reminders during the session

• Start by noticing the top of your head.
• Soften your forehead and the space between your eyes.
• Let your jaw and tongue relax.
• Breathe into your neck and shoulders.
• Let your arms grow heavy, all the way to your fingertips.
• Feel your chest rising and falling.
• Soften your belly.
• Breathe into your lower back and hips.
• Let your legs sink down.
• Feel your feet, heavy and warm.
• Now feel your whole body breathing at once.

Good for when you feel

Similar breathing exercises

• 4 · 7 · 8 Wind-Down4-7-8 · 5 minA classic for winding down before sleep. Skip the hold if it feels uncomfortable.
• Long Exhale4-8 · 10 minBreathe out for twice as long as you breathe in. One of the most reliable ways to calm your nervous system.
• Sleep Staircase4-2-8 · 20 minImagine walking slowly down a soft staircase, one step for every out-breath, towards sleep.
• Gentle Pause4-6 · 2 minA slow, longer exhale tells your body it is safe to soften. The perfect reset.
• Box Breathing4-4-4-4 · 5 minFour equal sides: in, hold, out, hold. Steady and grounding when your mind is busy.
• Even Waves5-5 · 5 minSlow, even breaths at about six a minute. Balancing and quietly restorative.

Pair it with a guided relaxation

• Warm Light Body Scan5 minA slow glow from head to toe
• The Tea Cup Ritual4 minTurn an ordinary cup into a pause
• Two-Minute Desk Reset2 minA quick unknotting for busy days