Breathing3 min
4-2-6 Breathing
A longer exhale helps the body signal rest. It is not a trick or a promise — just a way to be with your own breath for a few minutes.
How to practice
- 1
Sit in a comfortable position with your feet on the floor.
- 2
Breathe in through your nose, counting to four.
- 3
Hold gently, counting to two.
- 4
Exhale through your mouth, slowly, counting to six.
- 5
Repeat for five cycles and notice how your body feels.
When to use
Before starting a task, during a break, or when the mind seems full of stimuli.
Tip
Do not try to empty your mind. Just count the breath and return to counting when you drift.
Complementary track
396 Hz Ocean Waves Meditation
The endless back and forth of the sea in harmony with calm breathing.
396.0 Hz · 10:00
What this practice offers
- Familiarity with your own breathing rhythm.
- A simple pause in the middle of the day.
- Less friction between tasks when practiced regularly.