4-6 Breaths

The one to start with

In for four seconds, out for six. The simplest and most accessible of all of them, and the one to learn first.

• Breathe in for four seconds.
• Breathe out for six seconds.
• You spend 50% more time in relaxation mode than in stress mode.
• The counting holds your attention, so it doubles as a focus practice.
• Comfortable enough to use anywhere, including in front of other people.

Remember how to count. Don't count "one, two, three". Stretch each count into a full second by counting "one-one-thousand, two-one-thousand, three-one-thousand, four-one-thousand".