Breathing 4 · 4 · 6

3 min

A longer exhale activates the parasympathetic nervous system, the part responsible for rest and recovery. That is why this simple pattern helps when anxiety hits, before a difficult conversation, or before sleep.

How to do it

1. Sit comfortably with both feet on the floor. Place one hand on your belly.
2. Inhale through your nose for 4 counts, so the hand on your belly rises.
3. Pause for 4 counts, gently, without straining.
4. Exhale through your mouth for 6 counts, slowly, as if cooling hot tea.
5. Repeat 6–8 cycles.

Things to notice

• If you feel dizzy, shorten the pause to 2 counts.
• You don't need to breathe as deeply as possible. What matters is that the exhale is longer than the inhale.
• Try it on the home page, which has a breathing guide.

Short exercises you can do on your own. They don't replace working with a specialist, but they help you find your footing here and now.