Breathing exercise · 4 · 2 · 6
4-2-6 breath (4 · 2 · 6) for creative work
Rounds of 4 · 2 · 6, with the counting done for you.
Follow the circle. It counts for you.
How it works
The ratio is 4 in, hold for 2, 6 out. Only the out-breath needs any attention. If this is your first go, stay with the plainest version of the instructions. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The out-breath is where the release happens. The in-breath is just the setup.
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 6 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you notice your shoulders are up near your ears
- at the kitchen table, with a cup of tea going cold
- after an argument, before you decide what to say next
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- Notice which part of the breath feels tight, and reduce that count first.
- Never push through a hold. Coming out of it early is always the right call.
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 How to use 5-2-7 breathing for a night shift, 4-2-6 breathing for the middle of the night or 3-5-7 breathing for jet lag.