Breathing exercise · 4 · 2 · 6
4-2-6 breathing exercise for a big decision
A 4 · 2 · 6 rhythm — a short hold in the middle, a long way out.
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. Do this sitting up, not lying down, if you have just eaten. Stay with what you can actually feel.
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 5 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after a long drive, to shake off the alertness
- when you have read the same paragraph three times
- while you are waiting for something to start
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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 7-11 breathing for jet lag, Quick 2-1-2-1 breathing for heated moments or 3-5-7 breathing exercise for being unwell.