Breathing exercise · 4 · 2 · 6
How to use 4-2-6 breathing for a noisy room
4 · 2 · 6 breathing: a short hold in the middle, a long way out.
Follow the circle. It counts for you.
How it works
The ratio is 4 in, hold for 2, 6 out. Only the out-breath needs any attention. It works best in the hour before something difficult. We'll stay close to sensations rather than ideas.
Why it can help
The extra seconds on the way out give your body a longer signal that nothing is chasing you.
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
- after an argument, before you decide what to say next
- when you wake at 3am and the room feels too quiet
- as a way to mark the end of the working day
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- Do it before you need it once, so that it is familiar when you do.
- 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 4-8 breathing for a big decision, 6-2-6-2 breathing: 12 rounds for a big decision or Box breath (4 · 4 · 4 · 4) for jet lag.