Breathing exercise · 4 · 2 · 6
4-2-6 breath (4 · 2 · 6) for the morning after, before you go back to something hard
The pattern is 4 · 2 · 6, which is a short hold in the middle, a long way out.
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. Five minutes here is cheaper than an hour of grinding. Notice what's solid: the floor, the chair, your own weight.
Why it can help
You can keep the in-breath completely ordinary. Only the out-breath needs to be longer.
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
- after a long drive, to shake off the alertness
- at the kitchen table, with a cup of tea going cold
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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.