Breathing exercise · 4 · 2 · 6
4-2-6 breathing — 4 · 2 · 6 — for a grey day, before something difficult
A 4 · 2 · 6 rhythm — 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. It works best in the hour before something difficult. Simple things first: contact, weight, temperature.
Why it can help
The long exhale is the working part. A slow out-breath is one of the few direct levers you have on your own arousal level.
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 5 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you walk into a room full of people
- while you are waiting for something to start
- when the weather has been grey for a week
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- If you lose count, start the round again rather than guessing.
- 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 Tight box breathing exercise for Friday evening — when you have been on screens all day, Uneven box breathing for a hard week, when you are at home and cannot settle or Tight box breathing for Sunday evening, if you are tired of apps.