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Journalism of Courage
Many people feel that taking a deep breath will help them calm anxiety. But for many, that advice can actually backfire. “When the chest feels tight, deep inhalations can worsen the panic, tricking the nervous system into thinking the threat is greater. The truth is, the reset doesn’t lie in inhaling. It lies in exhaling,” said Delnna Rrajesh, psychotherapist, energy healer, and life coach.
This is where the 4-6 rule comes in. According to Dhara Ghuntla, psychotherapist and independent practitioner, forcing deep breaths can actually make the nervous system more alert. “Instead, exhale slowly for six counts and then inhale softly for four counts,” said Ghuntla.
How to follow the 4-6 rule?
Exhale fully for 6 counts, then inhale softly for 4. Repeat five times.
The longer exhale tells the brain and body that you are safe, lowering tension and slowing racing thoughts, said Ghuntla.
What happens?
In practice, one can feel the results “almost immediately”, said Delnna. “By the third cycle, the tightness eases. Hands stop trembling. Thoughts begin to slow. Anxiety hasn’t vanished, but the body is reminded of safety, and the mind follows,” Delnna described.
What more?
Another helpful trick is to move your eyes side-to-side, which tends to mimic the brain’s REM sleep process and signals relaxation. “What feels like ‘trickery’ is actually science – retraining your survival system to return to balance,” said Delnna.
This small practice, which have been grounded in evidence, is a great tool for everyone to have in order to bring them back to balance, said Dr Sujit Paul, Group CEO, Zota Healthcare Ltd.
What to note?
Anxiety is not weakness, experts stress.
Delnna said that it’s the body doing its job too well, stuck on high alert. But it can be soothed.
“The 4-6 rule is not magic. It is biology. A simple, powerful way to step out of spirals without needing words or willpower. The next time anxiety grabs you, don’t fight it with more air. Breathe out longer, softer, slower. Let your body relearn calm before your mind even catches up,” said Delnna.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
