Breathing exercise · 4 · 2 · 6
4-2-6 breathing exercise for a break at 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
Breathe in through your nose for 4 counts, hold for 2. Then out for 6, slowly, without pushing. Low-energy afternoons are what this was written for. The body is the most reliable place to begin.
Why it can help
The ratio slows the whole breath cycle without requiring you to breathe deeply.
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 10 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- at the kitchen table, with a cup of tea going cold
- in the car, parked, before you go inside
- before a presentation, in the corridor
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Do the last round slightly smaller than the others. It makes stopping easier.
- 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 Double-inhale sigh (3 · 8) for deep focus, 3-6 breathing for a long illness or Tight box breathing for a hospital waiting room.