Breathing exercise · 4 · 4 · 6 · 2
Uneven box breathing — 4 · 4 · 6 · 2 — for a big decision, when you are doing this for the first time
The pattern is 4 · 4 · 6 · 2, which is a square with one long side.
Follow the circle. It counts for you.
How it works
The pattern is a square — 4, 4, 6, 2 — and you trace it with your breath. If this is your first go, stay with the plainest version of the instructions. Start with what's physical. Everything else can wait.
Why it can help
Steady counts slow the breath down without you having to think about slowing the breath down.
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 8 rounds this practice runs 128 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- after a long drive, to shake off the alertness
- in the two minutes after a difficult phone call
- when you notice your shoulders are up near your ears
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- Try it lying down with your knees bent if sitting upright feels like effort.
- 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 How to use 5-7 breathing for a grey day, when you feel restless rather than tired, 4-8 breathing — 4 · 8 — for heavy days, when you cannot concentrate on anything else or Coherent 6-6 breathing for anxious moments, if you have five quiet minutes.