Breathing exercise · 4 · 2 · 6
4-2-6 breath (4 · 2 · 6) for a hot day, when your attention is scattered
Rounds of 4 · 2 · 6, with the counting done for you.
Follow the circle. It counts for you.
How it works
In for 4, hold for 2, out for 6. The exhale is longer than the inhale — that is the entire instruction. Scattered attention is the raw material, not an obstacle. Let the physical world hold your attention.
Why it can help
A long, unforced exhale tends to slow the heart a little. You may notice it in your chest before anywhere else.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Hold | 2s | 4s |
| Exhale | 6s | 6s |
One round is 12 seconds. At the default 5 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- while you are waiting for something to start
- just before you have to say something difficult
- after an argument, before you decide what to say next
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
Please note
If holding your breath makes you dizzy or uncomfortable, skip the holds entirely and breathe slowly and evenly instead. Never push through lightheadedness. If you are pregnant, or manage a heart, blood pressure or lung condition, check with a doctor before doing breath holds.
If this rhythm does not suit you, try 4-6 breathing exercise for a cold morning — on a day that started badly, 3-5-7 breathing — 3 · 5 · 7 — for a hot day, when you are short on time or How to use Beginner box breathing for heavy days, when you are short on time.