Breathing exercise · 4 · 2 · 6
4-2-6 breathing — 4 · 2 · 6 — for the morning after, when you want something simple
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
Take 4 counts to breathe in, hold for 2, and 6 to breathe out. Keep the out-breath unhurried. Simple is the point. There is no advanced version to graduate to. Simple things first: contact, weight, temperature.
Why it can help
Doubling the exhale changes the ratio your body uses to decide how safe it is.
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 have been given bad news and need to keep functioning
- while you are waiting for something to start
- before a presentation, in the corridor
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- 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 Double-inhale sigh (3 · 8) for a grey day, if you have five quiet minutes, Physiological sigh — 2 · 6 — for the end of the working day, when you have woken up too early or How to use 5-7 breathing for heated moments, when you are doing this for the first time.