Breathing exercise · 4 · 4 · 6 · 2
Uneven box breathing exercise for coming down after exercise — when you are at home and cannot settle
A a square with one long side pattern, counted for you on screen.
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. Being at home and unable to settle is a very specific problem. Stay with what you can actually feel.
Why it can help
This is a composure exercise more than a calming one. It gives you something to do while a feeling passes.
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 12 rounds this practice runs 192 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- while you are waiting for something to start
- when the day has been fine but you still feel braced
- when you notice your shoulders are up near your ears
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Practising when you are calm makes it available when you are not.
- 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.