Breathing exercise · 4 · 4 · 6 · 2
Uneven box breathing exercise for the morning after — when you are too tired to try hard
Simple counts — 4 · 4 · 6 · 2 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
In for 4, hold 4, out for 6, hold 2. The shape stays the same every round. Too tired to try hard is exactly the right amount of tired for this. Let the physical world hold your attention.
Why it can help
The pauses are short enough that they rarely trigger the urge to gasp, which is what makes it usable in public.
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 5 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- as a way to mark the end of the working day
- after an argument, before you decide what to say next
- when the weather has been grey for a week
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- Rest for a few seconds between rounds if the pattern feels demanding.
- 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.
If this rhythm does not suit you, try 4-7-8 breath (4 · 7 · 8) for a break at work, when you are doing this for the first time, 4-7-8 breathing for a noisy room, when you are not sure this will work or Slow box breathing exercise for creative work — when you have been putting it off.