Breathing exercise · 4 · 4 · 6 · 2
How to use Uneven box breathing for the early months, when you have already had a long week
Rounds of 4 · 4 · 6 · 2, with the counting done for you.
Follow the circle. It counts for you.
How it works
Count to 4 on the way in, 4 at the top, 6 on the way out, 2 at the bottom. Repeat. Long weeks are cumulative. This is a small subtraction. Simple things first: contact, weight, temperature.
Why it can help
The holds are not there to test your lungs. They give the nervous system a steady, repeating shape to lean on.
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
- when you have been given bad news and need to keep functioning
- in a hospital corridor, waiting for news
- when someone has annoyed you and you need to not react
Tips
- A shorter pattern done consistently beats a longer one done once.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- 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 How to use 4-7-8 breathing for Sunday evening, when you want something simple, Quick 2-1-2-1 breathing exercise for being unwell — before you go back to something hard or Soft 4-7-8 breathing — 4 · 4 · 8 — for the end of the working day, when you have just finished work.