Breathing exercise · 4 · 4 · 6 · 2
Uneven box breathing for a lonely evening
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. Nothing here assumes you have done this before. Simple things first: contact, weight, temperature.
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 10 rounds this practice runs 160 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- while you are waiting for something to start
- as a way to mark the end of the working day
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- If you wear a watch that tracks breathing, ignore it while you do this.
- 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 Slow box breathing exercise for a hot day, 5-7 breath (5 · 7) for deep focus or How to use Coherent 5-5 breathing.