Breathing exercise · 4 · 2 · 6
How to use 4-2-6 breathing for Monday morning
A a short hold in the middle, a long way out pattern, counted for you on screen.
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. Simple is the point. There is no advanced version to graduate to. The body is the most reliable place to begin.
Why it can help
The long exhale is the working part. A slow out-breath is one of the few direct levers you have on your own arousal level.
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
- in the car, parked, before you go inside
- in the two minutes after a difficult phone call
- at your desk, with the screen turned off for a moment
Tips
- Count in your head, or let the circle on this page count for you.
- Do the last round slightly smaller than the others. It makes stopping easier.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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 Coherent 6-6 breathing exercise for Friday evening, 5-2-7 breathing when the house is busy or Quick 2-1-2-1 breathing exercise for bedtime.