Breathing exercise · 4 · 2 · 6
4-2-6 breathing exercise for Monday morning — before you go back to something hard
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. Five minutes here is cheaper than an hour of grinding. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Because the exhale is long, the next inhale usually arrives on its own, without you having to pull for it.
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
- in the minutes before an appointment you are dreading
- before you open the email you have been avoiding
- when you have been given bad news and need to keep functioning
Tips
- If you lose count, start the round again rather than guessing.
- There is no need to breathe deeply. Long and quiet is the aim.
- 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 5-2-7 breathing — 5 · 2 · 7 — for physical discomfort, when you have been meaning to start, 5-7 breathing — 5 · 7 — for the early months, when you have tried everything else or Soft 4-7-8 breathing exercise for a study session — when you are somewhere unfamiliar.