Breathing exercise · 4 · 2 · 6
4-2-6 breathing: 12 rounds for a ten-minute window, when nothing else has worked today
Rounds of 4 · 2 · 6, with the counting done for you.
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. Nothing else has worked today. That is not a reason to skip this. Simple things first: contact, weight, temperature.
Why it can help
The hold, where there is one, is short. The work is in the length of the release, not the pause.
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
- when you are tired but cannot afford to be
- when you cannot sleep and do not want to get up
- when you notice your shoulders are up near your ears
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Do the last round slightly smaller than the others. It makes stopping easier.
- A hold should feel like a pause, not like running out of air.
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.