Breathing exercise · 4 · 4 · 6 · 2
Uneven box breathing — 4 · 4 · 6 · 2 — for a lonely evening, when the house is busy
Simple counts — 4 · 4 · 6 · 2 — and a circle that keeps time.
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. It works with other people in the house. You do not need silence. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Because the counts are the same in and out, your body does not have to decide anything. It just follows.
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
- before you walk into a room full of people
- after a long drive, to shake off the alertness
- when you wake at 3am and the room feels too quiet
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Rest for a few seconds between rounds if the pattern feels demanding.
- 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 Beginner box breathing: 12 rounds for being unwell, when you have been meaning to start, 2-1-4 breathing for Friday evening, when you are cold and want to be warm or 7-11 breathing exercise for coming down after exercise — when you are doing this for the first time.