Simple Breathing Meditation: Inhale 4, Exhale 6

Breath-settling is the simplest form of meditation: you sit comfortably and quietly watch each breath come and go. Sit with your back upright, breathe in for about 4 seconds and out slowly for about 6, and keep that going for a few minutes. In the browser-based online temple Hapjang (합장) you can sit on a cushion in the Main Buddha Hall and breathe at the same time as other people who are online right now.

Time: No set length. 3–5 minutes is plenty to start.
Breath guide: Inhale 4 seconds · exhale 6 seconds (your own pace is fine)
Where: Cushions in the Main Buddha Hall (264 on the ground floor, 24 each in the 2nd- and 3rd-floor galleries, 312 in all)
Alone or together: You breathe on your own, but you can see how many people are breathing with you
What you need: Nothing. Earphones help you hear the temple sounds

Why mountain temples start with the breath

In Buddhist meditation the breath is the first thing people learn to watch. Practices such as counting breaths from one to ten (susikgwan, 數息觀) teach that tying the mind to the breath, which is always with you, lets scattered thoughts slowly settle. How to count and how to sit vary somewhat between temples and between teachers.

Common beginner mistakes

Forcing the breath to be long or holding it. If you run short of air, go straight back to normal breathing.
Thinking you've failed when stray thoughts come up. The moment you notice and come back to the breath is the practice.
Trying to sit for a long time right away. Short, frequent sessions are easier to keep up.

Who it's for

It suits anyone who wants to clear their head for a moment during work, or who is trying meditation for the first time. Breath-settling is a way to rest, not a treatment for any illness. If your heart feels so heavy that it's hard to cope alone, please first look at where to get help in When things feel too hard.

How to do breathing meditation

Settle in Sit on a cushion or chair with your back upright and your shoulders relaxed. Rest your hands on your knees or in front of your belly.
Watch the breath Half-close your eyes and simply watch a few breaths as they are, without trying to change them.
Inhale for 4 Breathe in slowly through your nose, counting to four. Notice your belly gently rising.
Exhale for 6 Breathe out a little longer than the inhale, counting to six. Shorten the counts if it feels hard.
Come back When you notice you've drifted into thought, don't blame yourself; just start counting again from the next inhale.
Finish Let go of the counting, take a few ordinary breaths, gently move your hands and feet, and slowly open your eyes.

Try it in Hapjang

Tap [Breathe] and it starts right away; inside the Main Buddha Hall you sit down on the nearest empty cushion first. A circle on screen grows and shrinks with a 4-second inhale and 6-second exhale, but your breath comes before the circle, so rest at whatever pace feels easy. There's no time limit; finish whenever you like. When others are breathing at the same time, the screen shows how many people are breathing together, so you know someone is quietly beside you.

Enter the temple

Frequently asked questions

A 4-second inhale and 6-second exhale leaves me out of breath. What should I do?

The numbers are only a guide. Shorten them to whatever is comfortable, such as 3 in and 4 out, and just keep the out-breath a little longer than the in-breath.

Will breathing meditation cure my anxiety or insomnia?

Breath-settling is offered as a way to rest for a while, and it doesn't replace treatment. If symptoms continue or things are hard, please talk with a doctor or a counselor.

How much should I do each day?

There's no set amount. Try 3–5 minutes once or twice a day whenever it suits you, and lengthen it little by little as it becomes familiar.

Last updated 2026-11-07