Slow 4-6

Slow 4-6 · 5 min

In for four, out for six. A gentle rhythm for winding down in the evening.

How to do it

1. Breathe in through your nose for four counts.
2. Breathe out for six counts.
3. Repeat for about five minutes.

When it helps

At the end of the day, when you want to switch off without going straight to sleep.

Good to know

• It is softer than 4-7-8: there are no breath holds.
• Relax your jaw and shoulders on each exhale.

Hold My Chaos guides you through it with a calm visual and gentle haptics. Coming soon to iPhone.

Other techniques

• Physiological sigh
• Box breathing
• Long exhale
• Resonance breathing
• 4-7-8

Breathing exercises are not medical treatment. If you feel dizzy or unwell, stop and breathe normally.