Breathing exercise · 4 · 4 · 6 · 2
How to use Uneven box breathing for Sunday evening, when you have been meaning to start
Simple counts — 4 · 4 · 6 · 2 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
The pattern is a square — 4, 4, 6, 2 — and you trace it with your breath. You have been meaning to start. This is the least intimidating way in. Notice what's solid: the floor, the chair, your own weight.
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 6 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you walk into a room full of people
- when you have read the same paragraph three times
- when you notice your shoulders are up near your ears
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- Keep your jaw loose. People clench it without noticing during holds.
- 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.
If this rhythm does not suit you, try Double-inhale sigh exercise for a hard conversation — before something difficult, How to use Beginner box breathing for physical discomfort, when you are on your own or Quick 2-1-2-1 breathing — 2 · 1 · 2 · 1 — for a reset, when you are too tired to try hard.