A one-minute breathing exercise for cravings (4-4-6)
Key takeaways
- Breathe in for 4, hold for 4, breathe out for 6. Repeat four times.
- A longer out-breath helps many people feel calmer and less rushed.
- It takes about a minute and needs nothing but you.
- Practise when calm so it is automatic when you need it.
How to do the 4-4-6 breath
- Sit or stand comfortably. Drop your shoulders and unclench your jaw.
- Breathe in gently through your nose for a count of 4.
- Hold for a count of 4. Keep it relaxed, not strained.
- Breathe out slowly through your mouth for a count of 6.
- Repeat four times. That is about one minute.
If holding feels uncomfortable, skip it and just make the out-breath longer than the in-breath. The longer exhale is the important part.
Why it can help with urges
Urges often come with a rushed, restless feeling. Slowing your breathing, especially the out-breath, is a widely used way to feel calmer and more settled. It also gives you a clear task for one minute, which is often enough to get past the peak of an urge and make a more considered choice.
Breathing exercises are not a cure for anything and will not make every urge disappear. They are a tool that many people find useful in the moment.
Making it a habit
- Practise once a day when you are calm, for example before bed.
- Pair it with a cue, like plugging in your phone.
- Follow it with a change of scene: get up and move or switch rooms.
- If your mind wanders, that is normal. Bring it back to the count.
When to stop
If you feel dizzy or light-headed, return to normal breathing. If you have a medical condition that affects your breathing, check with a doctor before trying breathing exercises.
Frequently asked questions
What is the best breathing exercise for urges?
There is no single best one. Patterns with a longer out-breath, like 4-4-6, are simple and work well for many people. The best exercise is the one you will actually remember to use.
How long should I do it for?
About a minute, or four rounds, is a good start. You can repeat it if the urge is still strong, or combine it with grounding or a change of surroundings.