Breathing exercise · 4 · 2 · 6
4-2-6 breathing: 6 rounds for the morning, if you are doing this in the middle of the day
4 · 2 · 6 breathing: a short hold in the middle, a long way out.
Follow the circle. It counts for you.
How it works
In for 4, hold for 2, out for 6. The exhale is longer than the inhale — that is the entire instruction. Midday is an underrated time for this. Start with what's physical. Everything else can wait.
Why it can help
This ratio is used a lot before sleep, because a long exhale is what your breathing already does as you fall asleep.
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
- when you are tired but cannot afford to be
- before you open the email you have been avoiding
- at the kitchen table, with a cup of tea going cold
Tips
- Do it before you need it once, so that it is familiar when you do.
- The pauses should never feel like a competition. Shorten them if they do.
- 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.