Breathing exercise · 4 · 2 · 6
How to use 4-2-6 breathing for a big decision, when you are too tired to try hard
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. Too tired to try hard is exactly the right amount of tired for this. Let the physical world hold your attention.
Why it can help
The ratio matters more than the depth. Shallow but long beats deep and rushed.
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 10 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when someone has annoyed you and you need to not react
- when the afternoon has gone flat
- on a train or a bus, with your bag on your lap
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Two minutes done properly beats ten minutes done while checking your phone.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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 5-2-7 breathing exercise for caring for someone — when you have just finished work, Uneven box breathing exercise for a hospital waiting room — if you have done this a hundred times or 3-5-7 breathing — 3 · 5 · 7 — for jet lag, when you are somewhere unfamiliar.