Breathing exercise · 4 · 2 · 6
4-2-6 breathing exercise for the morning — if you are tired of apps
4 · 2 · 6 breathing: a short hold in the middle, a long way out.
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. No account, no streak, no notification asking how you feel. Let the physical world hold your attention.
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 12 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- while you are waiting for something to start
- when you have been given bad news and need to keep functioning
- when you have read the same paragraph three times
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Practising when you are calm makes it available when you are not.
- 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 Double-inhale sigh for a study session, if you are new to this, Quick 2-1-2-1 breathing — 2 · 1 · 2 · 1 — for a hot day, when you want something simple or Box breathing — 4 · 4 · 4 · 4 — for bedtime, when you want something simple.