Breathing exercise · 4 · 4 · 6 · 2
Uneven box breath (4 · 4 · 6 · 2) for the morning, when your attention is scattered
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. Scattered attention is the raw material, not an obstacle. Stay with what you can actually feel.
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 10 rounds this practice runs 160 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- in a hospital corridor, waiting for news
- at the start of a study session, to set the tone
- as a way to mark the end of the working day
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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.
If this rhythm does not suit you, try 4-7-8 breathing exercise for heated moments — when you only have a few minutes, 7-11 breathing: 12 rounds for anxious moments, when you want to finish something or Quick 2-1-2-1 breathing exercise for being unwell — before you go back to something hard.