Breathing exercise · 4 · 2 · 6
4-2-6 breathing for Sunday evening, when you need to stop thinking about work
The pattern is 4 · 2 · 6, which is 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. Work thoughts are allowed to be there. They just do not get to drive. Nothing abstract for the next few minutes.
Why it can help
The ratio slows the whole breath cycle without requiring you to breathe deeply.
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
- before you open the email you have been avoiding
- on a train or a bus, with your bag on your lap
- after a long drive, to shake off the alertness
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- Set a timer for the rounds you want, so you are not watching the clock.
- Never push through a hold. Coming out of it early is always the right call.
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 Beginner box breathing exercise for a noisy room — when the house is busy, Double-inhale sigh exercise for heavy days — when you are somewhere unfamiliar or How to use Soft 4-7-8 breathing for Monday morning, when you need to stop thinking about work.