Breathing exercise · 4 · 4 · 6 · 2
Uneven box breathing — 4 · 4 · 6 · 2 — for the commute, if you have five quiet minutes
Simple counts — 4 · 4 · 6 · 2 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
The pattern is a square — 4, 4, 6, 2 — and you trace it with your breath. Five quiet minutes is enough. Ten is generous. We'll stay close to sensations rather than ideas.
Why it can help
Four sides means four small completions. Each one is a tiny piece of evidence that you can finish something.
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
- in the two minutes after a difficult phone call
- when someone has annoyed you and you need to not react
- before you open the email you have been avoiding
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- 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 How to use Quick 2-1-2-1 breathing for heavy days, Tight box breathing: 6 rounds for Sunday evening or Beginner box breathing when you are on your own.