Breathing guide · Slow-Paced 4-6

How to do 4-6 breathing

Quick answer

To do 4-6 breathing, inhale gently through your nose for 4 seconds, then exhale slowly for 6 seconds, without holding your breath. Each breath takes 10 seconds, so you breathe six times a minute. Keep it relaxed rather than deep, and continue for 3 to 5 minutes, or longer once it feels easy.

By Birch · Updated

Step by step

4-6 breathing, step by step

Slow-Paced 4-610 s per breath · about 6 a minute

  1. Get comfortable

    10 sec

    Sit or lie down with your shoulders relaxed. Let your hands rest on your belly or thighs.

  2. Inhale for 4

    4 sec

    Breathe in through your nose for four seconds, letting your belly expand.

  3. Exhale for 6

    6 sec

    Breathe out for six seconds, slowly and smoothly, through your nose or softly through pursed lips.

  4. No holds

    Go straight into the next inhale. The longer out-breath is the only twist.

  5. Repeat for 3 to 5 minutes

    3–5 min

    That's 18 to 30 breaths. Use a pacer so you don't need to count.

What 4-6 breathing is

4-6 breathing is slow breathing with a slightly longer exhale: 4 seconds in, 6 seconds out. It works out to six breaths a minute. That is well under the 10 breaths a minute that a 2018 systematic review used as its cutoff for "slow breathing." The review linked slow breathing in healthy people with higher heart rate variability and with reports of feeling more relaxed. In Birch this preset is called Slow-Paced 4-6.

Because there are no holds and the counts are short, 4-6 is one of the easiest patterns to start with. It is a stepping stone to coherent breathing (6 in, 6 out) or 7-11.

Subtle enough that nobody will notice.

Who it's for

  • Beginners who find 4-7-8 or box breathing holds uncomfortable.
  • Anyone who wants a quiet reset at a desk, in a queue, or on a walk. It's subtle enough that nobody will notice.
  • People winding down at night who want a long-exhale rhythm that's easy to keep up in bed.

Common mistakes

  • Taking huge breaths. Slow, not big. Over-breathing can leave you light-headed.
  • Holding at the top. There's no pause. Turn the breath around smoothly.
  • Pushing the exhale. Six seconds should feel unhurried. If it's a strain, try 3 in and 5 out.
  • Counting in your head for minutes. Counting can get tiring. Let a pacer or haptic cue keep the time.

Breathe low, not high

4-6 feels easiest when the breath moves your belly rather than your chest. Cleveland Clinic's guide to diaphragmatic breathing suggests a simple check: rest one hand on your upper chest and one just below your ribs. As you breathe in, the lower hand should rise while the upper hand stays fairly still. As you breathe out, the lower hand falls.

If your shoulders creep up on the inhale, shorten the count for a few breaths, then come back to 4 and 6.

How long to practice

Three to five minutes is a comfortable session. The NHS's slow breathing exercise suggests at least 5 minutes, and says regular practice as part of your daily routine gives the most benefit. Once 4-6 is easy, you can lengthen the session or move to 6-6.

4-6 vs box breathing and 4-7-8

  • vs [box breathing](/guides/box-breathing): box adds holds after the inhale and the exhale. 4-6 has none and puts the extra time into the exhale.
  • vs [4-7-8](/guides/4-7-8-breathing): 4-7-8 is a short set of four breaths with a long hold. 4-6 is a gentle rhythm you can keep up for minutes.
In the app

4-6 breathing with Birch

Choose Slow-Paced 4-6 in Birch and set a time or number of cycles. On Apple Watch, a haptic tap marks each in- and out-breath. Log it alongside your other daily habits, so your breathing and your routine show up together across the week.

Download on theApp Store
The Birch app on iPhone
Birch on Apple Watch
FAQ

Frequently asked questions

Is 4-6 breathing good for sleep?

Many people like a long-exhale, no-hold rhythm at bedtime, and 4-6 is an easy one. It is a relaxation routine, not a sleep treatment. See breathing exercises for sleep.

How many breaths per minute is 4-6 breathing?

Six. Each breath takes 10 seconds (4 in plus 6 out).

4-6 breathing vs box breathing: which is better?

Neither is better. 4-6 has no holds and a longer exhale, which many people find easier. Box breathing's equal sides feel steadying to others. Try both.

What if 6 seconds out feels too long?

Try 3 in and 5 out. Keep the exhale longer than the inhale, and lengthen both as it gets easier.

Is there a 4-6 breathing timer?

The pacer on this page is free to use. Birch's Slow-Paced 4-6 preset does the same on iPhone and Apple Watch, with haptic cues on the Watch.

Keep going

All guides · About the Birch app

Breathe along with Birch

Birch paces Slow-Paced 4-6 for you on iPhone, and on Apple Watch with gentle haptic cues, so you can keep your eyes closed. Keep small daily habits beside your breathing. Free, with no ads, no account, and no subscription.

Download on theApp Store
Tea, an eye mask, a water bottle, a notebook, and a smartwatch laid out on a table

Sources

  1. Zaccaro et al., 2018. How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience
  2. NHS — Breathing exercises for stress
  3. Cleveland Clinic — Diaphragmatic Breathing

This guide is for general wellness and education. Birch is not a substitute for professional medical advice. Stop if you feel dizzy or unwell, and talk to a clinician about any health concern.