Breathing exercise · 4 · 2 · 6
4-2-6 breath (4 · 2 · 6) for jet lag, after a long day
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. Use it at the end of a long day, not at the start of one. The body is the most reliable place to begin.
Why it can help
Because the exhale is long, the next inhale usually arrives on its own, without you having to pull for it.
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
- before you walk into a room full of people
- when you have read the same paragraph three times
- when you have been given bad news and need to keep functioning
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- Do the last round slightly smaller than the others. It makes stopping easier.
- A hold should feel like a pause, not like running out of air.
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.