Breathing exercise · 4 · 4 · 6 · 2
Uneven box breathing
Transform your five-minute break with a square breathing session, one side longer.
Follow the circle. It counts for you.
How it works
Let's count it out: in for 4, hold for 4, out for 6, hold for 2. The pattern repeats, simple and steady. You're ready to take a break, and this is your perfect entry point. No need to delve into the unknown today.
Why it can help
This even breathing rhythm helps to balance the flow of air in and out, smoothing out your breath over a short period.
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 4 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you're stuck in a traffic jam and need a quick reset
- when the sun has finally decided to make an appearance
- when you're on your feet all day and need a moment to recharge
Tips
- If you're feeling congested, just breathe through your mouth to avoid the hold.
- Keep it consistent when you're calm, so it's there when you need it most.
- If a hold feels too much, it's okay to let go early. Your comfort is key.
Please note
If holding your breath feels off, just breathe smoothly and evenly. Don't force it. If you're carrying a little one or managing health conditions, always consult a doc before holding breaths.
If this rhythm does not suit you, try Quick 2-1-2-1 breathing: 12 rounds, 4-2-6 breathing: 12 rounds for a study session or 7-11 breath (7 · 11) for heavy days.