Breathing exercise · 4 · 2 · 6
4-2-6 breath (4 · 2 · 6) for the hours after people leave, when you have been on screens all 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
Take 4 counts to breathe in, hold for 2, and 6 to breathe out. Keep the out-breath unhurried. After a day of screens, the eyes and the shoulders need this first. Let the physical world hold your attention.
Why it can help
You are not emptying your lungs, just taking longer to do it. The extra seconds are where the effect lives.
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
- at the start of a study session, to set the tone
- after an argument, before you decide what to say next
- in the two minutes after a difficult phone call
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Practising when you are calm makes it available when you are not.
- 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 How to use 6-2-6-2 breathing for a long illness, when you need something unremarkable, How to use 3-5-7 breathing for a noisy room, when you want to finish something or How to use Beginner box breathing for a big decision, if you have five quiet minutes.