Breathing exercise · 4 · 4 · 6 · 2
Uneven box breathing: 8 rounds for heated moments, if you are fitting this around other people
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. It is designed to fit around other people’s schedules. We'll stay close to sensations rather than ideas.
Why it can help
It works because it is boring. Boring rhythms are the ones you can actually follow under pressure.
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
- at your desk, with the screen turned off for a moment
- while you are waiting for something to start
- when you are the only person awake in the house
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- Sit upright. Your lungs work better when you are not folded in half.
- 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 Slow box breathing exercise for a hot day — if you have five quiet minutes, 4-2-6 breath (4 · 2 · 6) for travel days, after eating too much or Uneven box breathing for a grey day, when the weather has kept you inside.