Breathing exercise · 4 · 4 · 6 · 2
Uneven box breathing for a cold morning, when you have just finished work
The pattern is 4 · 4 · 6 · 2, which is a square with one long side.
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. The gap right after work is the easiest one to use. The body is the most reliable place to begin.
Why it can help
Steady counts slow the breath down without you having to think about slowing the breath down.
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
- as a way to mark the end of the working day
- when you are the only person awake in the house
- when your hands are cold and your chest is tight
Tips
- Do it before you need it once, so that it is familiar when you do.
- Try the same pattern at a different time of day and see whether it feels different.
- 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.
If this rhythm does not suit you, try Beginner box breathing exercise for exam nerves — when you feel restless rather than tired, Slow box breathing for Friday evening, if you are doing this in the middle of the day or 3-6 breathing for a long illness, when you have more time than usual.