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When the out-breath is a little longer than the in-breath, most people find they settle more easily. This simple pattern, in for four and out for six, is a gentle way to wind down at the end of the day.
How to do it
- Sit or lie down and let your belly soften.
- Breathe in through your nose for a count of four.
- Breathe out slowly, through the nose or softly through the lips, for a count of six.
- Continue for two to five minutes.
If six feels long, start with in for three and out for five. The aim is a smooth, unhurried breath.
Good moments to try it
- Before sleep.
- After a long day at work or school.
- Any time you notice tension in your shoulders or jaw.
The idea in one sentence
Breathe in for four counts and out for six. That is the whole practice, and it is one of the easiest ways to slow down. Because there is no breath holding, it suits almost everyone, including beginners and children.
A three-step routine
- Settle (30 seconds): sit or lie comfortably and let your shoulders drop.
- Breathe (2–5 minutes): in through the nose for four, out slowly for six. Count silently, or follow the circle in our breathing guide.
- Notice (30 seconds): let the breath return to normal and notice how your body feels.
Ways to use it
- Before sleep: five minutes in bed with the lights off.
- After a stressful moment: one minute is enough to take the edge off.
- Before meditation: a minute of calm breathing helps you settle into a sit.
- With children: “smell the flower” for four, “blow out the candle” for six.
Making it easier
- If six feels long, start with in for three and out for five.
- Breathing out through slightly pursed lips helps you slow the exhale.
- Put a hand on your belly so you can feel it rise and fall.
Common questions
Why is the out-breath longer?
Many people find a longer out-breath feels naturally calming, a bit like a sigh of relief. It also slows the overall pace of breathing.
How long before I notice a difference?
Some people feel calmer within a minute or two. Like any skill, it tends to become more effective with regular practice.
Can I combine it with other practices?
Yes. It pairs well with a body scan, walking or the sleep mode on the Practise page.
Key points
- In for four, out for six, no holding.
- Two to five minutes is enough.
- Shorten the counts if you need to; the longer out-breath is what matters.
Try it now: breathe along with the calm rhythm
General wellbeing information, not medical advice. If you have a health condition, are pregnant or feel unwell, talk to a qualified professional.
