Breathing exercise · 4 · 2 · 6
4-2-6 breathing: 4 rounds for Friday evening, on a day that started badly
Rounds of 4 · 2 · 6, with the counting done for you.
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. A day that started badly does not have to stay that way. Stay with what you can actually feel.
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 4 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at your desk, with the screen turned off for a moment
- after a long drive, to shake off the alertness
- in the two minutes after a difficult phone call
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.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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.