Breathing exercise · 4 · 2 · 6
4-2-6 breathing exercise for the commute — if you are sceptical about all of this
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
In for 4, hold for 2, out for 6. The exhale is longer than the inhale — that is the entire instruction. Scepticism is welcome. You do not have to believe anything for this to work. Stay with what you can actually feel.
Why it can help
Doubling the exhale changes the ratio your body uses to decide how safe it is.
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 12 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when someone has annoyed you and you need to not react
- before you open the email you have been avoiding
- when you are tired but cannot afford to be
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- Keep your jaw loose. People clench it without noticing during holds.
- 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 3-5-7 breathing exercise for the middle of the night — when you are somewhere unfamiliar, How to use 2-1-4 breathing for days when everything is too much, when you have more time than usual or Box breathing for the morning, when you are short on time.