Breathing exercise · 4 · 2 · 6
4-2-6 breath (4 · 2 · 6) for the end of the working day, when you are waiting for something
Rounds of 4 · 2 · 6, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in for 4, hold for 2, then let the breath go for 6 counts. Waiting is dead time you can spend on this instead. Stay with what you can actually feel.
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 you are the only person awake in the house
- when you are tired but cannot afford to be
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- Count in your head, or let the circle on this page count for you.
- 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 7-11 breathing for the commute, when you need to stop thinking about work, 4-7-8 breath (4 · 7 · 8) for a break at work, when you are doing this for the first time or 2-1-4 breathing for a break at work, when you have been meaning to start.