Breathing exercise · 4 · 4 · 6 · 2
Uneven box breath (4 · 4 · 6 · 2) for heavy days, if you have done this a hundred times
Simple counts — 4 · 4 · 6 · 2 — and a circle that keeps time.
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. If you have done this a hundred times, change one small thing tonight. Stay with what you can actually feel.
Why it can help
The square gives you a way to notice when you have drifted: you lose count, and that tells you where your attention went.
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 cannot sleep and do not want to get up
- in the two minutes after a difficult phone call
- 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.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- 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.