4-6 breathing: a one-minute way to calm your body
A simple breathing exercise with a longer out-breath. How to do 4-6 breathing, when to use it, and how to make it a habit.
October 20, 2026 · 3 min read · By the Otti team
When you're stressed, your breathing often gets fast and shallow without you noticing. One of the simplest things you can do in that moment is slow it down, especially the out-breath. That's the whole idea behind 4-6 breathing: breathe in for four counts, and out for six.
It takes about a minute, needs no equipment, and you can do it anywhere: on the bus, before a hard conversation, or lying in bed when your thoughts won't settle.
How to do 4-6 breathing
- Get comfortable. Sit or lie down. Let your shoulders drop and rest a hand on your belly if you like.
- Breathe in gently through your nose for 4 counts. Let your belly rise rather than your shoulders.
- Breathe out slowly through your mouth for 6 counts. Imagine letting the air out through a straw, nice and steady.
- Repeat for one to three minutes, or about six to ten breaths.
If four and six feel too long, try three in and five out. What matters is that the out-breath is a little longer than the in-breath, and that it feels comfortable, never forced.
Why a longer out-breath?
Many breathing techniques, from yoga to the calming exercises recommended by health services, slow the breath down and lengthen the exhale. A lot of people find that this helps their body feel calmer and gives their mind something simple to focus on. The NHS has a short guide to a similar breathing exercise for stress if you'd like another version to try.
You don't need to feel dramatically different after one round. Think of it as a small reset, not a magic switch.
When to use it
- Before something stressful, like a meeting, an exam or a phone call.
- When you notice tension: a tight chest, clenched jaw or racing heart.
- At bedtime, to help your body shift into rest mode.
- As a daily habit, even on calm days, so it feels familiar when you really need it.
Tips to make it easier
- Count slowly. Your counts don't need to be exact seconds. Find a rhythm that feels relaxed.
- Use a visual. Picture a balloon slowly filling and emptying, or a wave rolling in and out.
- Pair it with something you already do. Three breaths every time you sit down at your desk, or after you brush your teeth.
- Be gentle with wandering thoughts. If your mind drifts, that's normal. Just come back to the next breath.
A note on comfort
Breathing exercises should feel comfortable. If you feel dizzy or lightheaded, go back to breathing normally for a while. If you have a breathing condition or any concerns, check with your doctor about what's right for you.
Float with your otter
In Otti, the River is a calm place to practise 4-6 breathing. Your otter floats on its back in the water, and its belly rises and falls with a gentle in-and-out guide, with a soft buzz each time it's time to switch. One, three or five minutes, whatever you have. Every float also gives your otter a little energy. Join the beta to try it.
If you are in crisis, please reach out now: call or text 988 in the US and Canada, or find a free helpline at findahelpline.com.
This article is for general information and isn't medical advice.