Breathing exercise · 4 · 4 · 6 · 2
Uneven box breathing: 8 rounds for anxious moments, on a day that started badly
A a square with one long side pattern, counted for you on screen.
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. A day that started badly does not have to stay that way. We'll stay close to sensations rather than ideas.
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 8 rounds this practice runs 128 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
- in the two minutes after a difficult phone call
- at the kitchen table, with a cup of tea going cold
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Do it before you need it once, so that it is familiar when you do.
- 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.