Breathing exercise · 4 · 4 · 6 · 2
Uneven box breath (4 · 4 · 6 · 2) for a ten-minute window, when you cannot concentrate on anything else
A 4 · 4 · 6 · 2 rhythm — a square with one long side.
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. When concentration is gone, work with what is left. Nothing abstract for the next few minutes.
Why it can help
Nothing about it asks you to feel different afterwards. That takes the pressure off entirely.
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 5 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when your hands are cold and your chest is tight
- when you have read the same paragraph three times
- when you cannot sleep and do not want to get up
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- 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 Slow box breathing exercise for deep focus — when the day has been loud, 5-2-7 breath (5 · 2 · 7) for coming down after exercise, when you cannot concentrate on anything else or Gentle box breathing — 3 · 3 · 3 · 3 — for heavy days, when you feel restless rather than tired.