Longer-Exhale Breathing Timer: 4-6 Breathing to Calm Down

How to do longer-exhale breathing

Longer-exhale breathing means breathing out for longer than you breathe in, for example 4 seconds in and 6 seconds out, with no holds. At 4-6 that is 6 breaths a minute. There is no breath holding, which can feel like air hunger when you are anxious.

Sit or lie down, and let your shoulders drop.
Breathe in gently through your nose for a count of 4.
Breathe out slowly for a count of 6, through your nose or through softly pursed lips, as if cooling hot soup.
Go straight into the next breath, with no hold.
Keep the breaths small and quiet. If you run out of air before 6, use 3 in and 5 out.
Continue for 1 to 5 minutes, then breathe normally.

How to use this timer

At 4-6, one breath takes 10 seconds: 6 breaths a minute.
Let the exhale be slow and steady rather than forced. You don't need to empty your lungs completely.
If you start to feel lightheaded or tingly, your breaths are too big. Make them smaller, or stop and breathe normally.
The voice and the mini player keep going if you open another page. Pause or end the session from the player at the bottom of the screen.

When to use it

When you are already stressed or anxious and breath holds feel like too much.
After a hard conversation or a scare, to settle down.
In bed, to slow down before sleep.

Go easy, or ask your doctor first, if

You feel lightheaded, or tingling in your hands or around your mouth (signs of over-breathing: make the breaths smaller, or stop and breathe normally)
Slowing down makes you feel air hungry or more anxious (use the shorter counts)
Epilepsy (over-breathing can trigger some kinds of seizures, so keep the breaths soft and ask your doctor if unsure)
High blood pressure (keep following your treatment plan; slow breathing does not replace it)

Stop and breathe normally if you feel dizzy, short of breath or anxious.

Questions

Why breathe out longer than in?

A longer exhale slows your breathing without any breath holding. Heart rate rises a little on each inhale and falls on each exhale, and slow breathing makes these swings larger. That is one reason slow breathing with a long exhale is used to calm down, though most of the research is short term.

What ratio should I use?

In 4, out 6 is a common start and gives 6 breaths a minute. In 3, out 5 is easier if you feel short of air. In 4, out 8 doubles the exhale, which some people like before sleep. Pick the one you can keep up without strain.

Can I use it when I feel panicky?

Slow breathing with a long exhale and no holds is a gentler choice than techniques with breath holds, which can feel like air hunger. Keep the breaths small. It does not replace treatment: if panic attacks are frequent, talk to a doctor or therapist.

How is this different from cyclic sighing?

Cyclic sighing starts with a double inhale, a full breath and then a short extra sip, before the long exhale. Longer-exhale breathing uses one inhale. Both make the exhale the longest part, so try both and use the one you prefer.

Does the timer work with my eyes closed?

Yes. With the voice on, it calls each step and softly counts the seconds, so you don't need to watch the screen. Choose "Tone" for a short sound instead, or "Silent" to follow the shape only.

Longer-Exhale Breathing

Listen as an audio session (3:10)