Breathing exercise · 4 · 4 · 6 · 2
Uneven box breathing exercise for Sunday evening — when you have more time than usual
Simple counts — 4 · 4 · 6 · 2 — and a circle that keeps time.
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. This is the longer version, for a day with some slack in it. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Equal counts give your attention one simple job: keep the four sides the same length. That predictability is most of the effect.
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
- in the two minutes after a difficult phone call
- in a hospital corridor, waiting for news
- before a presentation, in the corridor
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- There is no need to breathe deeply. Long and quiet is the aim.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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.