Belly breathing for beginners: in 4, out 6
A gentle four-in, six-out practice, sitting or lying down, with a hand on your belly if you like.
Meditly Team··4 min readThe kettle has clicked off, your mug is on the table, and the next job can wait a minute. That’s enough time for belly breathing: a comfortable seat, an easy breath in, a slightly longer one out.
This beginner’s version uses four seconds in and six seconds out, with no holds. You can do it sitting or lying down, and your belly doesn’t need to move by any particular amount.
- Breathe in for four seconds and out for six, with no holds.
- If you like, rest a hand lightly on your belly. Your lap works just as well.
- When the rhythm stops feeling easy, drop the count and let your breath go back to its own pace.
Belly breathing for beginners: what to notice
The name points to something you may feel: your belly rising a little as you breathe in and falling as you breathe out. The movement can be small, and a thick jumper can hide it. Notice what’s there; there’s no need to make it bigger.
Leave the rest of your body be. Pinning your shoulders down, holding your chest still or pushing your belly out isn’t part of it. An easy breath, and whatever movement comes with it, is the whole idea.
If noticing your body feels uneasy, skip that part or leave the exercise and look at something in the room instead. Your eyes can stay open the whole time.
Sit or lie down
Sitting: lean back against the chair, feet on the floor or on a cushion, hands in your lap. Settle into a position you could stay in for a few minutes without bracing.
Lying down: on a bed, a sofa or the floor, with your arms by your sides. Shift whenever you need to. Starting a round doesn’t mean you have to keep still.
Loosen a tight waistband if you can. Then read the steps through once, and leave it at that. A small pause doesn’t need a big setup.
Four seconds in, six seconds out
- Start with your ordinary breath. Give it a few moments before you add any counting.
- Breathe in for four seconds. An easy-sized breath. If you’re watching your belly, see whether it lifts a little, without pushing it out.
- Breathe out for six seconds. Let the air go through your nose or mouth. Your belly may sink as it leaves; there’s no need to pull it in.
- Carry straight on. No pause at the top or the bottom. The next breath in simply follows the breath out.
- Stop when you’re ready. Let the counting go and look around the room.
A single round is a fair first try. If you repeat it, keep the same four and six rather than stretching them. A clock with a seconds hand helps if you want exact timing, and counting in your head is fine.
Lost your place while watching your belly? Let that round go and start the next one fresh, or leave it there for today.
Where to put your hands
If you like, rest one hand lightly on your belly, over your clothes. Let it ride along with the breath instead of pressing down. If holding your arm there feels awkward, prop your elbow on a cushion or the arm of the chair.
Try one round with your hand there and one without, and keep whichever you prefer. If the touch is distracting, leave your hands in your lap. The breathing stays the same either way.
Some days you won’t feel much movement at all, and that’s fine. The one thing to avoid is taking bigger and bigger breaths to check.
When to stop
If six seconds feels too long, drop the count and let your breath find its own pace. Don’t hold the air in while you wait for the next round. Feeling comfortable matters more than finishing the timer.
If you feel light-headed, stop and breathe normally. If it doesn’t ease once you breathe normally, get medical help.
Other patterns work differently. Extended exhale breathing stretches the breath out further, four in and eight out, still with no holds. Coherent breathing makes in and out equal, box breathing adds holds, and a physiological sigh uses two inhales and one long exhale. They’re different instructions, not levels to work through.
Try it in Meditly
In Meditate → Breathe, tap Belly breathing. It’s a Premium pattern, listed at three minutes, using the same four seconds in and six out. Physiological sigh, box breathing and 4-7-8 are free in the same list.
The app leaves the hand up to you as well: if you like, rest a hand on your belly. Let it rise as you breathe in and fall as you breathe out. Sitting or lying down both work.
When to get extra support
Breathing exercises are an everyday tool, not a treatment. If stress or worry is affecting your sleep, work or relationships for weeks at a time, it is worth talking to a doctor or a mental health professional.
If chest pain or trouble breathing comes on suddenly or feels severe, call your local emergency number.
If you ever feel unsafe, or have thoughts of harming yourself, please don’t wait. Call your local emergency number, or find a free line near you at findahelpline.com. In Meditly, Profile → Get support now lists numbers for your country.
Frequently asked questions
How do beginners do belly breathing?
Get comfortable, sitting or lying down, then breathe in for four seconds and out for six. If you like, notice your belly rising and falling. Stop counting if it feels uncomfortable.
Can you do belly breathing sitting down?
Yes. Sit with your back supported and your hands resting wherever is comfortable. Lying down works too.
Where should you put your hands for belly breathing?
If you like, rest one hand lightly on your belly without pressing. Keeping both hands in your lap works just as well.
Does belly breathing include holding your breath?
This four-in, six-out pattern has no holds. Move gently from the breath in to the breath out, then into the next breath in.