Breathing exercise · 4 · 2 · 6
4-2-6 breathing for a long illness, when you are on your own
A 4 · 2 · 6 rhythm — 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. Being on your own is not required, but it does make this simpler. Nothing abstract for the next few minutes.
Why it can help
This ratio is used a lot before sleep, because a long exhale is what your breathing already does as you fall asleep.
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
- when you wake at 3am and the room feels too quiet
- at the kitchen table, with a cup of tea going cold
- at your desk, with the screen turned off for a moment
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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 Quick 2-1-2-1 breathing exercise for a study session — after a difficult conversation, 3-6 breath (3 · 6) for the end of the working day, when you are not sure this will work or Box breathing: 5 rounds for Friday evening, when you have already had a long week.