Breathing exercise · 4 · 2 · 6
4-2-6 breathing — 4 · 2 · 6 — for anxious moments, when you are cold and want to be warm
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. Get a blanket first. Being cold defeats the point. Nothing abstract for the next few minutes.
Why it can help
A long, unforced exhale tends to slow the heart a little. You may notice it in your chest before anywhere else.
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
- as a way to mark the end of the working day
- at your desk, with the screen turned off for a moment
- when your thoughts are moving faster than you are
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually 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.
If this rhythm does not suit you, try 7-11 breathing: 6 rounds for travel days, when you are somewhere unfamiliar, How to use Coherent 4-4 breathing for anxious moments, after a long day or Double-inhale sigh: 5 rounds for a ten-minute window, when you have been on screens all day.