Breathing exercise · 4 · 4 · 6 · 2
Uneven box breathing on a day that started badly
A 4 · 4 · 6 · 2 rhythm — a square with one long side.
Follow the circle. It counts for you.
How it works
Breathe in for 4, hold for 4, out for 6, hold for 2. Picture tracing the sides of a square. That is the whole exercise. A day that started badly does not have to stay that way. Let the physical world hold your attention.
Why it can help
Nothing about it asks you to feel different afterwards. That takes the pressure off entirely.
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 12 rounds this practice runs 192 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when your thoughts are moving faster than you are
- in the minutes before an appointment you are dreading
- before you open the email you have been avoiding
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- If you lose count, start the round again rather than guessing.
- A hold should feel like a pause, not like running out of air.
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 5-7 breath (5 · 7) for anxious moments, Coherent 5-5 breath for physical discomfort or How to use 6-2-6-2 breathing for a long illness.