Breathing exercise · 4 · 4 · 6 · 2
How to use Uneven box breathing
A square with one long side pattern, guiding you through the night.
Follow the circle. It counts for you.
How it works
In for 4, hold 4, out for 6, hold 2. The rhythm is consistent, like the steady hum of a fan. Staying still in the dark can be unsettling. This helps settle your mind. Focus on the basics: the feel of the sheets, the quiet of the room, the warmth of your blanket.
Why it can help
The even counts simplify the process, allowing your mind to focus on the comfort of the routine rather than the discomfort of the night.
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 10 rounds this practice runs 160 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you're lying in bed, unable to sleep
- as you drift off after a restless night
- when you wake up in the middle of the night
Tips
- The pauses are meant to be relaxing, not rushed. Adjust them to what feels right for you.
- Practice this before bed to make it easier to fall back into the rhythm when you wake up.
- If you feel lightheaded, take a moment to breathe deeply before continuing.
Please note
If holding your breath feels off, just breathe normally. Never force it. If you have health concerns, especially related to breathing, consult a doctor before trying breath holds.
If this rhythm does not suit you, try 3-5-7 breathing for deep focus, 2-1-4 breathing: 4 rounds for the morning or Quick 2-1-2-1 breathing.