Breathing exercise · 4 · 2 · 6
4-2-6 breathing: 5 rounds for Monday morning, when you feel restless rather than tired
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
Take 4 counts to breathe in, hold for 2, and 6 to breathe out. Keep the out-breath unhurried. Restless is different from tired, and it needs a different approach. We'll stay close to sensations rather than ideas.
Why it can help
You are not emptying your lungs, just taking longer to do it. The extra seconds are where the effect lives.
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
- on a train or a bus, with your bag on your lap
- in the minutes before an appointment you are dreading
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- A shorter pattern done consistently beats a longer one done once.
- A hold should feel like a pause, not like running out of air.
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.