Breathing exercise · 4 · 2 · 6
How to use 4-2-6 breathing for a long wait, when you have more time than usual
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
Breathe in through your nose for 4 counts, hold for 2. Then out for 6, slowly, without pushing. This is the longer version, for a day with some slack in it. Nothing abstract for the next few minutes.
Why it can help
This ratio is used a lot before sleep, because a long exhale is what your breathing already does as you fall asleep.
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
- before you walk into a room full of people
- when the day has been fine but you still feel braced
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- You can do this with your eyes open. Nothing here requires privacy.
- 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 Tight box breathing: 4 rounds for the morning, after eating too much, 5-2-7 breathing for a hard conversation, if you have five quiet minutes or Soft 4-7-8 breathing — 4 · 4 · 8 — for a hot day, after a difficult conversation.