Breathing exercise · 4 · 2 · 6
4-2-6 breathing for the morning after
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. You have been putting this off. Starting is the only step that matters. 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 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
- before you walk into a room full of people
- when you are tired but cannot afford to be
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- You can do this with your eyes open. Nothing here requires privacy.
- 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 Tight box breathing exercise for the commute, Gentle box breathing exercise for anxious moments or Uneven box breath for coming down after exercise.