Breathing exercise · 4 · 2 · 6
4-2-6 breathing exercise for a noisy room — when you have been putting it off
4 · 2 · 6 breathing: a short hold in the middle, a long way out.
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. You have been putting this off. Starting is the only step that matters. Stay with what you can actually feel.
Why it can help
A long, unforced exhale tends to slow the heart a little. You may notice it in your chest before anywhere else.
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 4 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in a hospital corridor, waiting for news
- after an argument, before you decide what to say next
- when the afternoon has gone flat
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Count in your head, or let the circle on this page count for you.
- 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 Double-inhale sigh for the end of the working day, when you are doing this for the first time, How to use Tight box breathing for the hours after people leave, when you cannot concentrate on anything else or Beginner box breath (2 · 2 · 2 · 2) for a cold morning, when you have tried everything else.