Breathing exercise · 4 · 4 · 6 · 2
Uneven box breathing for a grey day, when the weather has kept you inside
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
Four equal sides: 4 in, 4 held, 6 out, 2 held. Nothing else to remember. Bad weather is a decent excuse to stay in and do this. We'll stay close to sensations rather than ideas.
Why it can help
The rhythm is deliberately unremarkable. Unremarkable is easier to keep up when your hands are shaking.
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 8 rounds this practice runs 128 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- after an argument, before you decide what to say next
- when your thoughts are moving faster than you are
- while you are waiting for something to start
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- If you lose count, start the round again rather than guessing.
- 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.