Breathing exercise · 4 · 2 · 6
4-2-6 breathing: 4 rounds for being unwell, if you are fitting this around other people
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 is designed to fit around other people’s schedules. Let the physical world hold your attention.
Why it can help
This ratio is used a lot before sleep, because a long exhale is what your breathing already does as you fall asleep.
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 4 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you notice your shoulders are up near your ears
- on a train or a bus, with your bag on your lap
- at the kitchen table, with a cup of tea going cold
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- 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 How to use 5-7 breathing for the morning after, when the day has been loud, Box breathing for being unwell, when you have just finished work or Physiological sigh — 2 · 6 — for a cold morning, when you feel fine and want to stay that way.