Breathing exercise · 4 · 2 · 6
How to use 4-2-6 breathing for physical discomfort
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
The ratio is 4 in, hold for 2, 6 out. Only the out-breath needs any attention. When concentration is gone, work with what is left. Nothing abstract for the next few minutes.
Why it can help
The hold, where there is one, is short. The work is in the length of the release, not the pause.
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
- in the car, parked, before you go inside
- in the two minutes after a difficult phone call
- when someone has annoyed you and you need to not react
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- A shorter pattern done consistently beats a longer one done once.
- 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 2-1-4 breathing exercise for creative work, 4-7-8 breathing or Physiological sigh breathing exercise.