Breathing exercise · 4 · 2 · 6
4-2-6 breathing — 4 · 2 · 6 — for deep focus, when you want to finish something
A a short hold in the middle, a long way out pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Breathe in for 4, hold for 2, then let the breath go for 6 counts. Wanting to finish something is a better motivation than wanting to relax. Let the physical world hold your attention.
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 8 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at the kitchen table, with a cup of tea going cold
- when you notice your shoulders are up near your ears
- at your desk, with the screen turned off for a moment
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- 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 Beginner box breathing — 2 · 2 · 2 · 2 — for a cold morning, when you are cold and want to be warm, 5-2-7 breath (5 · 2 · 7) for a night shift, before something difficult or Tight box breath (4 · 1 · 4 · 1) for the hours after people leave, when nothing else has worked today.