Breathing exercise · 4 · 2 · 6
4-2-6 breathing exercise for being unwell — when your attention is scattered
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
The ratio is 4 in, hold for 2, 6 out. Only the out-breath needs any attention. Scattered attention is the raw material, not an obstacle. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Most people find the out-breath easier to lengthen than the in-breath. This uses that.
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 you have read the same paragraph three times
- when you have five minutes and no idea where to start
- when the day has been fine but you still feel braced
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- Do it before you need it once, so that it is familiar when you do.
- 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 breath (7 · 11) for a noisy room, if you are tired of apps, Double-inhale sigh — 3 · 8 — for deep focus, if you are new to this or 4-8 breathing — 4 · 8 — for a ten-minute window, when the day has been loud.