Breathing exercise · 4 · 2 · 6
4-2-6 breathing: 8 rounds for a hospital waiting room, when you are cold and want to be warm
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. Get a blanket first. Being cold defeats the point. The body is the most reliable place to begin.
Why it can help
You can keep the in-breath completely ordinary. Only the out-breath needs to be longer.
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 8 rounds this practice runs 96 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 minutes before an appointment you are dreading
- when you cannot sleep and do not want to get up
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- The counts are a guide. If a number feels too long, shorten every side by one.
- 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 How to use Box breathing for creative work, 5-7 breathing for Monday morning or 2-1-4 breathing after eating too much.