Breathing exercise · 4 · 4 · 6 · 2
Uneven box breathing exercise for a long illness — when you are somewhere noisy
The pattern is 4 · 4 · 6 · 2, which is a square with one long side.
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. Noise is fine. You are not trying to hear anything subtle. Start with what's physical. Everything else can wait.
Why it can help
A square is easy to picture, so your mind has something to hold onto that is not the thing worrying you.
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 6 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when someone has annoyed you and you need to not react
- just before you have to say something difficult
- in a hospital corridor, waiting for news
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Never push through a hold. Coming out of it early is always the right call.
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 4-8 breathing for a study session, when you have more time than usual, Coherent 6-6 breathing: 10 rounds for the commute, when you feel restless rather than tired or Quick 2-1-2-1 breath (2 · 1 · 2 · 1) for days when everything is too much, when your attention is scattered.