Breathing exercise · 4 · 4 · 6 · 2
Uneven box breathing: 10 rounds for a stolen moment of caregiving, when you are on your own
A a square with one long side pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Four equal sides: 4 in, 4 held, 6 out, 2 held. Nothing else to remember. Being on your own is not required, but it does make this simpler. Stay with what you can actually feel.
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 10 rounds this practice runs 160 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- at the start of a study session, to set the tone
- when you are tired but cannot afford to be
- in a hospital corridor, waiting for news
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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.