4-4-6 Breathing for Nervous System Regulation
This simple 3-minute breathing rhythm combines slow breathing with a longer exhale and a gentle pause.
For hints and tips on getting the most from the exercise, see below the timer.
Just press play and follow the timer…
How it works
Slow breathing and a longer exhale help calm the nervous system, while the gentle breath hold helps increase carbon dioxide levels and reduce over-breathing.
Used regularly, it may also help your nervous system become better at settling and returning to a calmer state over time.
How to use 4-4-6 breathing
The rhythm
Breathing in and out through the nose:
Breathe in for 4 seconds
Pause for 4 seconds
Breathe out for 6 seconds
Different breathing rhythms suit different people. You may find 4-4-6 particularly calming because it combines a slightly longer exhale with a gentle pause.
Is this Buteyko breathing?
Technically, no — but it is very Buteyko-friendly.
The breathing is slow and gentle, and the pause helps reduce overall ventilation. Together, these can help increase carbon dioxide levels, depending on how softly the rhythm is approached.
Keep it soft and relaxed
During the pause, think pause and relax, rather than brace and hold.
Keep the breathing soft and comfortable throughout. You don’t need to take a large breath in before the pause.
Adjust the rhythm if you need to
If the rhythm doesn’t feel quite right, feel free to adjust it to suit your own body.
Ideally, it should feel calming, with only a very mild shortage of air — a little like you have a slight urge to yawn, but don’t.
If you feel uncomfortable, stressed, dizzy or too short of air, simply return to your normal breathing.
Need more support with your breathing or nervous system?
If you’re struggling with your breathing, anxiety, chronic stress or nervous system dysregulation, I also work with people one-to-one to help you develop a personalised approach to breathing and nervous system regulation.
Ways to Work With Neil
Two ways to improve your breathing and support your nervous system.
One-to-One Breathing Coaching
Transform Your Breathing with Neil
Availability: Limited
Format: One-to-one Zoom sessions
A personalised six-session programme to
reset your breathing, balance your nervous system, and improve sleep, energy and clarity.
Includes a full breathing assessment, tailored Buteyko exercises, guided audio recorded in-session, and support between sessions.
The Breathing Reset
Self-Paced Breathing Program
Status: Places available
Format: Video modules + live sessions
A step-by-step program to reset your breathing, calm your nervous system, and support better sleep, and mental clarity — at your own pace.
Designed to be simple, practical, and easy to follow.