Breathing exercise · 4 · 2 · 6
How to use 4-2-6 breathing for a reset, if you are doing this instead of scrolling
4 · 2 · 6 breathing: 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. Choosing this over scrolling counts as a good decision, even a small one. 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 4 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at the start of a study session, to set the tone
- at your desk, with the screen turned off for a moment
- in the minutes before an appointment you are dreading
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- Do it before you need it once, so that it is familiar when you do.
- Never push through a hold. Coming out of it early is always the right call.
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.