Breathing exercise · 4 · 4 · 6 · 2
How to use Uneven box breathing for the middle of the night, when you want something simple
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
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. Simple is the point. There is no advanced version to graduate to. We'll stay close to sensations rather than ideas.
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 10 rounds this practice runs 160 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have five minutes and no idea where to start
- after a long drive, to shake off the alertness
- before you open the email you have been avoiding
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- Practising when you are calm makes it available when you are not.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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 Coherent 5-5 breathing for Sunday evening, when you have just finished work, How to use Physiological sigh for Sunday evening, if you have five quiet minutes or Double-inhale sigh (3 · 8) for a hard week, before you go back to something hard.