Breathing exercise · 4 · 2 · 6
4-2-6 breath (4 · 2 · 6) for deep focus, when you want to be left alone
A a short hold in the middle, a long way out pattern, counted for you on screen.
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. Nothing here asks anything of you socially. We'll stay close to sensations rather than ideas.
Why it can help
Doubling the exhale changes the ratio your body uses to decide how safe it is.
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 4 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- while you are waiting for something to start
- when your thoughts are moving faster than you are
- in the minutes before an appointment you are dreading
Tips
- Practising when you are calm makes it available when you are not.
- Try the same pattern at a different time of day and see whether it feels different.
- 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 3-6 breathing exercise for Friday evening — when you are too tired to try hard, 4-8 breathing — 4 · 8 — for a big decision, before something difficult or 5-2-7 breathing for creative work, when you are at home and cannot settle.