If you only learn one breathing practice, make it this one. The 4–6 breath is simple, needs no equipment and can be done at your desk, on the sofa or in a queue.
Why a longer exhale helps
When we inhale, the heart rate rises slightly. When we exhale, it slows. By making the out-breath longer than the in-breath, we gently lean on the body’s natural “rest and digest” response, the same state our classes are designed to invite.
How to practise
- Sit comfortably with your back supported and your shoulders soft.
- Breathe in through the nose for a slow count of four.
- Breathe out through the nose or softly parted lips for a count of six.
- Keep the breath smooth, never forced. If six feels long, try three and five.
- Continue for two minutes, then return to your natural breath and notice how you feel.
When to use it
Try it before a meeting, after a difficult conversation, or in bed when your mind is busy. Practising at the same time each day helps the technique feel familiar, so it is there when you need it.
Small, regular practices are worth more than rare, long ones.
If you would like to be guided through this and other techniques, our one-to-one Pranayama Reset sessions are 20 minutes and can often be booked the same day.
