Breathing exercise · 4 · 4 · 6 · 2
Uneven box breathing for a hard conversation, before you go back to something hard
A a square with one long side pattern, counted for you on screen.
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. Five minutes here is cheaper than an hour of grinding. We'll stay close to sensations rather than ideas.
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 8 rounds this practice runs 128 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when the day has been fine but you still feel braced
- in a hospital corridor, waiting for news
- in the car, parked, before you go inside
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- If you lose count, start the round again rather than guessing.
- Never push through a hold. Coming out of it early is always the right call.
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 How to use 2-1-4 breathing for the end of the working day, when you are short on time, How to use Uneven box breathing for a night shift, when you only have a few minutes or 2-1-4 breathing for a ten-minute window, when you have already had a long week.