Breathing exercise · 4 · 2 · 6
How to use 4-2-6 breathing for heavy days, when you are cold and want to be warm
The pattern is 4 · 2 · 6, which is 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. Get a blanket first. Being cold defeats the point. Nothing abstract for the next few minutes.
Why it can help
A long, unforced exhale tends to slow the heart a little. You may notice it in your chest before anywhere else.
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 5 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- on a train or a bus, with your bag on your lap
- in the two minutes after a difficult phone call
- when the weather has been grey for a week
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- Practising when you are calm makes it available when you are not.
- 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 How to use Slow box breathing for the end of the working day, if you have done this a hundred times, 4-8 breath (4 · 8) for a ten-minute window, when you are waiting for something or How to use Slow box breathing for deep focus, when you have more time than usual.