Breathing exercise · 4 · 4 · 6 · 2
How to use Uneven box breathing for being unwell, after a long day
The pattern is 4 · 4 · 6 · 2, which is 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. Use it at the end of a long day, not at the start of one. Let the physical world hold your attention.
Why it can help
Equal counts give your attention one simple job: keep the four sides the same length. That predictability is most of the effect.
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
- on a train or a bus, with your bag on your lap
- when your hands are cold and your chest is tight
- in the car, parked, before you go inside
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.
- Never push through a hold. Coming out of it early is always the right call.
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.