Breathing exercise · 4 · 2 · 6
4-2-6 breathing for travel days
Rounds of 4 · 2 · 6, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in for 4, hold for 2, then let the breath go for 6 counts. Difficult conversations leave a residue. This is for the residue. Notice what's solid: the floor, the chair, your own weight.
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 12 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- in a hospital corridor, waiting for news
- just before you have to say something difficult
- when the afternoon has gone flat
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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.
If this rhythm does not suit you, try How to use Uneven box breathing for coming down after exercise, when you are waiting for something, How to use 5-2-7 breathing for a grey day or 4-6 breathing for the commute.