Breathing exercise · 4 · 2 · 6
4-2-6 breathing for a stolen moment of caregiving, after eating too much
4 · 2 · 6 breathing: a short hold in the middle, a long way out.
Follow the circle. It counts for you.
How it works
The ratio is 4 in, hold for 2, 6 out. Only the out-breath needs any attention. Do this sitting up, not lying down, if you have just eaten. Let the physical world hold your attention.
Why it can help
You can keep the in-breath completely ordinary. Only the out-breath needs to be longer.
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 someone has annoyed you and you need to not react
- before you open the email you have been avoiding
- before a presentation, in the corridor
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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 How to use Box breathing for a grey day, when you want to be left alone, Physiological sigh exercise for a night shift — when you cannot concentrate on anything else or 4-6 breathing for being unwell, when you feel restless rather than tired.