Breathing exercise · 4 · 2 · 6
How to use 4-2-6 breathing for a hot day, if you are fitting this around other people
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. It is designed to fit around other people’s schedules. We'll stay close to sensations rather than ideas.
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 8 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at the kitchen table, with a cup of tea going cold
- just before you have to say something difficult
- in a hospital corridor, waiting for news
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Rest for a few seconds between rounds if the pattern feels demanding.
- 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.