Breathing exercise · 4 · 4 · 6 · 2
Uneven box breathing exercise for a reset — when you want to finish something
A a square with one long side pattern, counted for you on screen.
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. Wanting to finish something is a better motivation than wanting to relax. Stay with what you can actually feel.
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
- when your thoughts are moving faster than you are
- after an argument, before you decide what to say next
- when you cannot sleep and do not want to get up
Tips
- Count in your head, or let the circle on this page count for you.
- Try it lying down with your knees bent if sitting upright feels like effort.
- 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 Uneven box breathing for jet lag, Soft 4-7-8 breathing: 10 rounds for a reset or How to use Double-inhale sigh for Monday morning.