Breathing exercise · 4 · 2 · 6
4-2-6 breath (4 · 2 · 6) for travel days, after eating too much
Rounds of 4 · 2 · 6, with the counting done for you.
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. Do this sitting up, not lying down, if you have just eaten. Start with what's physical. Everything else can wait.
Why it can help
It is hard to stay braced against something while breathing out slowly. The two do not sit well together.
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 12 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- at your desk, with the screen turned off for a moment
- when you have read the same paragraph three times
- in the two minutes after a difficult phone call
Tips
- Count in your head, or let the circle on this page count for you.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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.