Uneven box breath (4 · 4 · 6 · 2) for Friday evening, when you want something simple (4 · 4 · 6 · 2)

How it works

Four equal sides: 4 in, 4 held, 6 out, 2 held. Nothing else to remember. Simple is the point. There is no advanced version to graduate to. Start with what's physical. Everything else can wait.

Why it can help

You can do it silently, in a meeting, without anyone knowing. That matters more than it sounds.

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 6 rounds this practice runs 96 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
when the afternoon has gone flat
before you walk into a room full of people

Tips

Aim for something you could keep up in a waiting room without anyone noticing.
The pauses should never feel like a competition. Shorten them if they do.
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.