Breathing exercise · 4 · 2 · 6
How to use 4-2-6 breathing for the morning, when you are not sure this will work
4 · 2 · 6 breathing: a short hold in the middle, a long way out.
Follow the circle. It counts for you.
How it works
Take 4 counts to breathe in, hold for 2, and 6 to breathe out. Keep the out-breath unhurried. Not being sure it will work is a perfectly good reason to try it once. We'll stay close to sensations rather than ideas.
Why it can help
If you are feeling revved up, this is one of the fastest honest ways to take the edge off without pretending.
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 someone has annoyed you and you need to not react
- when you notice your shoulders are up near your ears
- just before you have to say something difficult
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- 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 Quick 2-1-2-1 breath (2 · 1 · 2 · 1) for the hours after people leave, when you have already had a long week, Double-inhale sigh exercise or 5-7 breathing if you are new to this.