Breathing exercise · 4 · 2 · 6
4-2-6 breathing for being unwell, when you have woken up too early
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
Take 4 counts to breathe in, hold for 2, and 6 to breathe out. Keep the out-breath unhurried. Waking too early is a specific kind of frustrating. This helps with the frustration. The body is the most reliable place to begin.
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 6 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have been given bad news and need to keep functioning
- in the car, parked, before you go inside
- when someone has annoyed you and you need to not react
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- The counts are a guide. If a number feels too long, shorten every side by one.
- 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.