Calm

Paced breathing: breathe in for 4, out for 6

Updated 2 November 2026

Paced breathing slows your breath to a steady rhythm, with the out-breath longer than the in-breath. ThinkGO's default rhythm is 4 seconds in and 6 seconds out. That's the app's setting, not a medical instruction, and you can breathe along with a circle on iPhone or with gentle haptics on Apple Watch. It's for moments when you feel tense, panicky or wound up, or before something stressful.

At a glance

Time	1–5 min
Best for	Panic or specific fears, Stress & overwhelm and Worry & overthinking
Level	Starter. A good first exercise.
You rate	How tense or upset you feel, before and after, from 0 to 100

How to do it, step by step

Rate how tense you feelBefore you start.
Sit or stand comfortablyLet your shoulders drop.
Breathe in for 4Through your nose, if that's comfortable.
Breathe out for 6Slowly, as if through a straw.
Keep going for a few minutesOne to five minutes is enough.
Rate againNotice any change. No change is fine too.

Paced breathing example: before a phone call

ExamplePaced breathing

Before: Tense 65, before a call with the bank
Practice: 3 minutes, 4 seconds in and 6 out
After: Tense 40
What I noticed: My shoulders were up near my ears until the second minute.

Example only. The numbers are illustrative, not typical results.

Tips and common snags

If counting makes it worse
Breathe along with the circle instead and forget the numbers.
Don't force deep breaths
Gentle and slow works better than big.
If you feel dizzy
Stop and breathe normally.