Breathing exercise · 4 · 2 · 6
4-2-6 breathing — 4 · 2 · 6 — for heated moments, when you cannot concentrate on anything else
The pattern is 4 · 2 · 6, which is a short hold in the middle, a long way out.
Follow the circle. It counts for you.
How it works
In for 4, hold for 2, out for 6. The exhale is longer than the inhale — that is the entire instruction. When concentration is gone, work with what is left. Simple things first: contact, weight, temperature.
Why it can help
Because it is one-directional, there is less to remember than with a hold. That makes it easier to keep going.
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
- in the two minutes after a difficult phone call
- when someone has annoyed you and you need to not react
- after a long drive, to shake off the alertness
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- Notice which part of the breath feels tight, and reduce that count first.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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 2-1-4 breath (2 · 1 · 4) for a hospital waiting room, when you feel restless rather than tired, 2-1-4 breath (2 · 1 · 4) for a stolen moment of caregiving, when you need to stop thinking about work or Slow box breathing — 5 · 5 · 5 · 5 — for the early months, if you are sceptical about all of this.