Breathing exercise · 4 · 4 · 6 · 2
How to use Uneven box breathing for the morning, if you are fitting this around other people
A a square with one long side pattern, counted for you on screen.
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. It is designed to fit around other people’s schedules. Simple things first: contact, weight, temperature.
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 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
- at the kitchen table, with a cup of tea going cold
- at the start of a study session, to set the tone
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- 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.