Breathing exercise · 4 · 2 · 6
4-2-6 breathing for a hospital waiting room, when you have tried everything else
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. This assumes you have already tried the obvious things. The body is the most reliable place to begin.
Why it can help
Most people find the out-breath easier to lengthen than the in-breath. This uses that.
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
- as a way to mark the end of the working day
- before you walk into a room full of people
- when you notice your shoulders are up near your ears
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- Notice which part of the breath feels tight, and reduce that count first.
- 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 How to use Quick 2-1-2-1 breathing for heavy days, when you have more time than usual, 2-1-4 breathing for the commute, when you are waiting for something or 3-6 breathing: 12 rounds for Sunday evening, on a low-energy afternoon.