Breathing exercise · 4 · 4 · 6 · 2
Uneven box breathing — 4 · 4 · 6 · 2 — for creative work, when you have been on screens all day
A 4 · 4 · 6 · 2 rhythm — a square with one long side.
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. After a day of screens, the eyes and the shoulders need this first. Stay with what you can actually feel.
Why it can help
The holds are not there to test your lungs. They give the nervous system a steady, repeating shape to lean 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
- just before you have to say something difficult
- before you open the email you have been avoiding
- when the afternoon has gone flat
Tips
- Count in your head, or let the circle on this page count for you.
- Set a timer for the rounds you want, so you are not watching the clock.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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 4-2-6 breathing: 5 rounds for the commute, if you have five quiet minutes, Uneven box breathing — 4 · 4 · 6 · 2 — for a cold morning, when your attention is scattered or How to use 5-2-7 breathing for a long illness, when you have already had a long week.