Breathing exercise · 4 · 2 · 6
4-2-6 breathing: 6 rounds for the early months, when you have just finished work
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
The ratio is 4 in, hold for 2, 6 out. Only the out-breath needs any attention. The gap right after work is the easiest one to use. Let the physical world hold your attention.
Why it can help
The ratio matters more than the depth. Shallow but long beats deep and rushed.
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 6 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the car, parked, before you go inside
- while you are waiting for something to start
- in the two minutes after a difficult phone call
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- Try the same pattern at a different time of day and see whether it feels different.
- 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.
If this rhythm does not suit you, try 4-7-8 breathing for a lonely evening, when you are cold and want to be warm, Uneven box breathing exercise for a long illness — when you are somewhere noisy or Quick 2-1-2-1 breathing: 6 rounds for a night shift, if you are doing this instead of scrolling.