Breathing exercise · 4 · 4 · 6 · 2
Uneven box breathing
A 4 · 4 · 6 · 2 rhythm — a square with one long side.
Follow the circle. It counts for you.
How it works
As you settle in for the evening, take a deep breath in for 4, hold for 4, exhale for 6, and then hold for 2. This pattern is like a square, with the longest side on the exhale. Focus on the physical sensations of your breath as you go.
Why it can help
The pauses in this breathing pattern are not about challenging your breath capacity. Instead, they provide a stable, rhythmic structure for your nervous system to anchor itself on.
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
- when you're winding down after a long day
- as you prepare to unwind before bed
- to reset your mind after a restless night
Tips
- Use the numbers in your head, or let the timer on this page guide you.
- Set a timer for the number of rounds you want to do, so you can focus on your breath without watching the clock.
- If the full counts feel too tight, reduce each number by one. The pattern is more important than the specific timing.
Please note
If the holds make you feel dizzy or uneasy, just breathe in and out at a comfortable pace. Never force yourself to hold your breath if it causes discomfort. If you're pregnant or have any health conditions like heart, blood pressure, or lung issues, consult with a doctor before trying breath holds.
If this rhythm does not suit you, try 5-2-7 breathing for a hard conversation, 2-1-4 breathing for the early months or Coherent 6-6 breathing for travel days.