Breathing exercise · 4 · 2 · 6
How to use 4-2-6 breathing for creative work, if you are new to this
Rounds of 4 · 2 · 6, with the counting done for you.
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. Nothing here assumes you have done this before. Start with what's physical. Everything else can wait.
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 12 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have five minutes and no idea where to start
- at the kitchen table, with a cup of tea going cold
- when you cannot sleep and do not want to get up
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- There is no need to breathe deeply. Long and quiet is the aim.
- 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 7-11 breath (7 · 11) for a lonely evening, when you have tried everything else, 5-7 breathing — 5 · 7 — for a ten-minute window, when you feel restless rather than tired or 7-11 breathing for the end of the working day, when you are not in the mood.