Breathing exercise · 4 · 4 · 6 · 2
Uneven box breathing — 4 · 4 · 6 · 2 — for the hours after people leave, when you only have a few minutes
Rounds of 4 · 4 · 6 · 2, with the counting done for you.
Follow the circle. It counts for you.
How it works
Four equal sides: 4 in, 4 held, 6 out, 2 held. Nothing else to remember. A few minutes is the whole requirement. Nothing abstract for the next few minutes.
Why it can help
The equal sides keep your breathing from drifting into the shallow, fast pattern that stress tends to produce.
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 10 rounds this practice runs 160 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are the only person awake in the house
- just before you have to say something difficult
- in a hospital corridor, waiting for news
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- Practising when you are calm makes it available when you are not.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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.