Breathing exercise · 4-4-6 · 10 min

Midday Reset

A ten-minute lunchtime pause to put the morning down before the afternoon begins.

The 4-4-6 pattern, step by step

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

That is one round, lasting 14 seconds, or about 4.3 breaths a minute. Repeat it gently for around 10 minutes. If any count feels too long, shorten it: the breath should always feel comfortable.

Gentle reminders during the session

• Step away from the screen if you can.
• Let the morning be finished.
• Nothing needs your attention for these few minutes.
• Roll your shoulders back between breaths if you like.
• Notice what you need for the afternoon: water, food, a walk?
• Return refreshed, not rushed.

Good for when you feel

Similar breathing exercises

• Evening Unwind4-2-7 · 15 minClose the day softly. A slow pattern that helps your body shift from doing to resting.
• 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.
• 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.
• Even Waves5-5 · 5 minSlow, even breaths at about six a minute. Balancing and quietly restorative.

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
• The Tea Cup Ritual4 minTurn an ordinary cup into a pause