Breathing exercise · 4 · 4 · 6 · 2
Uneven box breathing: 8 rounds for jet lag, when you have been putting it off
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. You have been putting this off. Starting is the only step that matters. Let the physical world hold your attention.
Why it can help
The pattern occupies the part of your mind that would otherwise be rehearsing the worst case.
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 the start of a study session, to set the tone
- when you have five minutes and no idea where to start
- when the day has been fine but you still feel braced
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- You can do this with your eyes open. Nothing here requires privacy.
- 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 2-1-4 breathing exercise for a long wait — when you have been on screens all day, How to use Uneven box breathing for a ten-minute window, after a difficult conversation or Double-inhale sigh breathing: 12 rounds for a big decision, when your attention is scattered.