Breathing exercise · 4 · 2 · 6
4-2-6 breathing: 5 rounds for a night shift, when you are somewhere noisy
Rounds of 4 · 2 · 6, with the counting done for you.
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. Noise is fine. You are not trying to hear anything subtle. Notice what's solid: the floor, the chair, your own weight.
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 5 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- while you are waiting for something to start
- when you have read the same paragraph three times
- at the start of a study session, to set the tone
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- Try it lying down with your knees bent if sitting upright feels like effort.
- 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 Quick 2-1-2-1 breathing exercise for a break at work — if you are tired of apps, 3-6 breathing: 8 rounds for a night shift, when you are waiting for something or How to use Slow box breathing for a grey day, when you have just finished work.