Breathing exercise · 4 · 2 · 6
How to use 4-2-6 breathing for a lonely evening, on a low-energy afternoon
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
Take 4 counts to breathe in, hold for 2, and 6 to breathe out. Keep the out-breath unhurried. Low-energy afternoons are what this was written for. Let the physical world hold your attention.
Why it can help
Most people find the out-breath easier to lengthen than the in-breath. This uses that.
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 cannot sleep and do not want to get up
- when you have read the same paragraph three times
- when someone has annoyed you and you need to not react
Tips
- Count in your head, or let the circle on this page count for you.
- A shorter pattern done consistently beats a longer one done once.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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 Gentle box breathing for bedtime, when you have been on screens all day, 3-5-7 breath (3 · 5 · 7) for a big decision, when nothing else has worked today or How to use 3-6 breathing for a hard conversation, on a low-energy afternoon.