Breathing exercise · 4-6 · 20 min

Counting Down to Sleep

Slow breathing while counting backwards. A simple way to quieten a busy bedtime mind.

The 4-6 pattern, step by step

1. Breathe in for 4 seconds.
2. Breathe out and count down for 6 seconds.

That is one round, lasting 10 seconds, or about 6 breaths a minute. Repeat it gently for around 20 minutes. If any count feels too long, shorten it: the breath should always feel comfortable.

Gentle reminders during the session

• Begin at one hundred.
• Count down by one on every out-breath.
• If you lose your place, smile and start again from any number.
• Picture each number fading as you say it.
• The numbers are getting softer.
• Thoughts can come and go behind the counting.
• Let the counting slow down too.
• It is fine to stop counting and simply drift.

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.
• Tide Breathing5-1-7-2 · 15 minBreathe like the tide: in, pause at the top, slowly out, rest at the bottom.
• 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.
• The Double Sigh2-1-6 · 2 minTwo quick sips of air in, one long sigh out. One of the fastest ways to let tension go.

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