Breathing exercise · 4 · 4 · 6 · 2
Uneven box breathing exercise for a night shift — when you have just finished work
A 4 · 4 · 6 · 2 rhythm — a square with one long side.
Follow the circle. It counts for you.
How it works
Breathe in for 4, hold for 4, out for 6, hold for 2. Picture tracing the sides of a square. That is the whole exercise. The gap right after work is the easiest one to use. Simple things first: contact, weight, temperature.
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
- when you notice your shoulders are up near your ears
- when the weather has been grey for a week
- after an argument, before you decide what to say next
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- Do it before you need it once, so that it is familiar when you do.
- 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.