Breathing exercise · 4 · 2 · 6
4-2-6 breathing exercise for exam nerves — when you have already had a long week
The pattern is 4 · 2 · 6, which is 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. Long weeks are cumulative. This is a small subtraction. 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 4 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you walk into a room full of people
- in the car, parked, before you go inside
- when you are the only person awake in the house
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- Practising when you are calm makes it available when you are not.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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 3-5-7 breathing exercise for coming down after exercise — when you want something simple, Coherent 5-5 breath (5 · 5) for physical discomfort, when you are on your own or 4-7-8 breathing: 4 rounds for a long wait, when you are too tired to try hard.