Breathing exercise · 4 · 4 · 6 · 2
How to use Uneven box breathing for a break at work, if you are sceptical about all of this
Rounds of 4 · 4 · 6 · 2, with the counting done for you.
Follow the circle. It counts for you.
How it works
In for 4, hold 4, out for 6, hold 2. The shape stays the same every round. Scepticism is welcome. You do not have to believe anything for this to work. We'll stay close to sensations rather than ideas.
Why it can help
This is a composure exercise more than a calming one. It gives you something to do while a feeling passes.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Hold | 4s | 4s |
| Exhale | 6s | 8s |
| Hold again | 2s | 14s |
One round is 16 seconds. At the default 12 rounds this practice runs 192 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when the weather has been grey for a week
- when you have read the same paragraph three times
- when you cannot sleep and do not want to get up
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- 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 3-5-7 breathing for the morning after, when you want to be left alone, Coherent 6-6 breathing exercise for heavy days — when nothing else has worked today or 4-2-6 breath (4 · 2 · 6) for the morning after, before you go back to something hard.