Breathing exercise · 4-6 · 20 min

Gentle Anchor

A long, steadying practice. Your breath is the anchor; thoughts are just boats drifting by.

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 20 minutes. If any count feels too long, shorten it: the breath should always feel comfortable.

Gentle reminders during the session

• Choose a spot where you feel the breath most clearly.
• It might be your nose, chest or belly.
• That spot is your anchor.
• Thoughts will pull you away. That is normal.
• Each time you notice, gently return to your anchor.
• Returning is the practice, not a failure.
• Notice the small pause after each out-breath.
• Rest in that stillness.
• The boats drift by. You stay anchored.
• Thank yourself for staying with it.

Good for when you feel

Similar breathing exercises

• Gentle Pause4-6 · 2 minA slow, longer exhale tells your body it is safe to soften. The perfect reset.
• Resonance Breathing4-6 · 10 minAbout six slow breaths a minute: the natural rhythm where heart and breath fall into step.
• Heart Coherence5-5 · 20 minSlow, even breathing with your attention resting on your heart and a warm feeling of appreciation.
• Box Breathing4-4-4-4 · 5 minFour equal sides: in, hold, out, hold. Steady and grounding when your mind is busy.
• 4 · 7 · 8 Wind-Down4-7-8 · 5 minA classic for winding down before sleep. Skip the hold if it feels uncomfortable.
• 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

• Leaves on a Stream3 minLet thoughts float by without chasing them
• The 5 · 4 · 3 · 2 · 1 Landing3 minA grounding walk through your senses
• Footsteps on the Shore4 minWalk with the rhythm of the waves