Breathing exercise · 4 · 2 · 6
4-2-6 breath (4 · 2 · 6) for a long wait, when you have been meaning to start
A 4 · 2 · 6 rhythm — a short hold in the middle, a long way out.
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. You have been meaning to start. This is the least intimidating way in. Let the physical world hold your attention.
Why it can help
You can keep the in-breath completely ordinary. Only the out-breath needs to be longer.
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 12 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- when you have five minutes and no idea where to start
- at your desk, with the screen turned off for a moment
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- A shorter pattern done consistently beats a longer one done once.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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 Coherent 4-4 breath (4 · 4) for coming down after exercise, when you are waiting for something, Coherent 6-6 breathing exercise for physical discomfort — when you are at home and cannot settle or How to use Quick 2-1-2-1 breathing for exam nerves, when you are too tired to try hard.