Breathing exercise · 4 · 4 · 6 · 2
How to use Uneven box breathing for the commute, if you are tired of apps
Simple counts — 4 · 4 · 6 · 2 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Breathe in for 4, hold for 4, out for 6, hold for 2. Picture tracing the sides of a square. That is the whole exercise. No account, no streak, no notification asking how you feel. Start with what's physical. Everything else can wait.
Why it can help
Nothing here depends on you relaxing. You can be tense the whole way through and the pattern still works.
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
- before you open the email you have been avoiding
- before you walk into a room full of people
- when you cannot sleep and do not want to get up
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- If you lose count, start the round again rather than guessing.
- 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.