Breathing exercise · 4 · 4 · 6 · 2
Uneven box breathing exercise for deep focus
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. Not being sure it will work is a perfectly good reason to try it once. Stay with what you can actually feel.
Why it can help
The square gives you a way to notice when you have drifted: you lose count, and that tells you where your attention went.
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
- at the start of a study session, to set the tone
- after a long drive, to shake off the alertness
- before a presentation, in the corridor
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- 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 Slow box breathing for a big decision, Slow box breathing: 5 rounds for a long wait or Coherent 4-4 breath (4 · 4) for Sunday evening.