Breathing exercise · 4 · 2 · 6
How to use 4-2-6 breathing for days when everything is too much, if you are sceptical about all of this
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. Scepticism is welcome. You do not have to believe anything for this to work. Start with what's physical. Everything else can wait.
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 wake at 3am and the room feels too quiet
- before you open the email you have been avoiding
- when you notice your shoulders are up near your ears
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- If you lose count, start the round again rather than guessing.
- 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 4-2-6 breath (4 · 2 · 6) for deep focus, when you want to be left alone, Coherent 5-5 breath (5 · 5) for a noisy room, when you need something unremarkable or Coherent 6-6 breathing for a stolen moment of caregiving, if you are doing this instead of scrolling.