Breathing exercise · 4 · 2 · 6
4-2-6 breathing: 5 rounds for a break at work, when you need something unremarkable
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. Nothing dramatic happens here, and that is deliberate. Stay with what you can actually feel.
Why it can help
If you are feeling revved up, this is one of the fastest honest ways to take the edge off without pretending.
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 5 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the day has been fine but you still feel braced
- in the two minutes after a difficult phone call
- when you are the only person awake in the house
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- 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 3-5-7 breathing for a grey day, if you are sceptical about all of this, How to use Uneven box breathing for the early months, when you have already had a long week or Double-inhale sigh exercise for a lonely evening — when the weather has kept you inside.