Breathing exercise · 4 · 2 · 6
4-2-6 breathing exercise for heavy days — when you have tried everything else
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
The ratio is 4 in, hold for 2, 6 out. Only the out-breath needs any attention. This assumes you have already tried the obvious things. Nothing abstract for the next few minutes.
Why it can help
The extra seconds on the way out give your body a longer signal that nothing is chasing you.
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
- after a long drive, to shake off the alertness
- while you are waiting for something to start
- when the afternoon has gone flat
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Never push through a hold. Coming out of it early is always the right call.
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 5-7 breathing for travel days, when the house is busy, How to use Slow box breathing for the morning after, if you are fitting this around other people or 4-6 breathing for a noisy room, when you have been on screens all day.