Breathing exercise · 4 · 4 · 6 · 2
Uneven box breathing: 12 rounds for a reset, when you want to be left alone
A a square with one long side pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Count to 4 on the way in, 4 at the top, 6 on the way out, 2 at the bottom. Repeat. Nothing here asks anything of you socially. Simple things first: contact, weight, temperature.
Why it can help
Equal breathing tends to even out the differences between your in-breath and out-breath over a few minutes.
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 12 rounds this practice runs 192 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- at the kitchen table, with a cup of tea going cold
- in the two minutes after a difficult phone call
- in the minutes before an appointment you are dreading
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- A shorter pattern done consistently beats a longer one done once.
- A hold should feel like a pause, not like running out of air.
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 How to use Coherent 5-5 breathing for the middle of the night, when you have more time than usual, 2-1-4 breathing: 4 rounds for a lonely evening, when you have been meaning to start or Coherent 5-5 breathing for a hard week, before something difficult.