Breathing exercise · 4-6 · 2 min
Gentle Pause: 4-6 breathing
Gentle Pause is the simplest calming breath there is: breathe in for four, and out for six. No holds and no tricky counting, just a slightly longer out-breath.
Follow the circle: it grows as you breathe in and softens as you breathe out.
The 4-6 pattern, step by step
- Breathe in for 4 seconds.
- Breathe out for 6 seconds.
That is one round, lasting 10 seconds, or about 6 breaths a minute. Repeat it gently for around 2 minutes. If any count feels too long, shorten it: the breath should always feel comfortable.
Why a longer out-breath?
Slowing your breathing and letting the out-breath be a little longer than the in-breath is one of the most widely used relaxation techniques. It's easy to remember, and it's the pattern behind the Press to Pause button on our home screen.
When to use it
- When you feel a wave of anxiety building.
- Between meetings or tasks, as a two-minute reset.
- When you can't think straight and need to slow down.
Good for when you feel
Similar breathing exercises
- Box BreathingFour equal sides: in, hold, out, hold. Steady and grounding when your mind is busy.
- Soft BellyBreathe low and slow into your belly. A simple way to switch off the stress response.
- Resonance BreathingAbout six slow breaths a minute: the natural rhythm where heart and breath fall into step.
- Alternate NostrilA classic balancing practice. Use your thumb and ring finger to gently close one side at a time.
- 4 · 7 · 8 Wind-DownA classic for winding down before sleep. Skip the hold if it feels uncomfortable.
- The Double SighTwo 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 StreamLet thoughts float by without chasing them
- The 5 · 4 · 3 · 2 · 1 LandingA grounding walk through your senses
- Footsteps on the ShoreWalk with the rhythm of the waves
Questions people ask
Is this the same as coherent breathing?
It's closely related. Coherent breathing usually uses equal, slow in- and out-breaths of around five seconds each; try Even Waves for that. Gentle Pause keeps the out-breath longer.