Breathing exercise · 4 · 4 · 6 · 2
How to use Uneven box breathing for a night shift, when you only have a few minutes
A 4 · 4 · 6 · 2 rhythm — a square with one long side.
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. A few minutes is the whole requirement. The body is the most reliable place to begin.
Why it can help
The holds are brief. Long enough to notice, short enough to be unremarkable.
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 4 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at the kitchen table, with a cup of tea going cold
- as a way to mark the end of the working day
- when you wake at 3am and the room feels too quiet
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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 4-4 breathing: 8 rounds for heavy days, after a long day, Tight box breathing: 4 rounds for the morning, after eating too much or Box breathing exercise for days when everything is too much — if you are new to this.