Breathing exercise · 4 · 2 · 6
4-2-6 breathing: 10 rounds for coming down after exercise, when you have more time than usual
4 · 2 · 6 breathing: 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. This is the longer version, for a day with some slack in it. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Long exhales give the diaphragm a slow, full range of movement, which is why the shoulders often drop on their own.
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 10 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you cannot sleep and do not want to get up
- in a hospital corridor, waiting for news
- when you are the only person awake in the house
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- Do the last round slightly smaller than the others. It makes stopping easier.
- 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 4-6 breathing for bedtime, if you have five quiet minutes, Slow box breath (5 · 5 · 5 · 5) for a hospital waiting room, when you have been putting it off or 5-2-7 breathing: 4 rounds for a reset, when you have tried everything else.