Key takeaways
- 1A 4-second inhale and 7-second exhale — the next step after 4:6.
- 2No holds. Deeper downshift than 4:6 without adding structural complexity.
- 3Graduate up when 4:6 feels effortless — usually two to three weeks of daily practice.
- 4Sits between 4:6 and 4-7-8 in intensity.
When to graduate from 4:6
4:7 is the next rung. Take it when the 4:6 exhale feels too easy and you want more downshift per minute of practice. It is not "better" than 4:6 — it is a slightly stronger dose. If your CO₂ tolerance is not ready for the longer exhale, you will feel a small strain at the end. That is a useful signal to stay at 4:6 a little longer.
How it differs from 4-7-8
4:7 keeps the no-hold simplicity. 4-7-8 adds a 7-second hold, which introduces a CO₂ challenge on top of the long exhale. If you want the deeper effect but not the hold, 4:7 is the honest middle rung.
How to practice
Nasal in, nasal or gentle mouth out. Four seconds in, seven seconds out. Ten minutes daily. If the last two seconds of the exhale feel like squeezing, go back to 4:6 for another week.