Breathing exercise · 4 · 4 · 6 · 2
Uneven box breathing
Simple counts — 4 · 4 · 6 · 2 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
The pattern is a square — 4, 4, 6, 2 — and you trace it with your breath. Use it at the end of a long day, not at the start of one. Nothing abstract for the next few minutes.
Why it can help
Nothing about it asks you to feel different afterwards. That takes the pressure off entirely.
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 you wake at 3am and the room feels too quiet
- after a long drive, to shake off the alertness
- as a way to mark the end of the working day
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Set a timer for the rounds you want, so you are not watching the clock.
- 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.
If this rhythm does not suit you, try 6-2-6-2 breathing: 4 rounds for creative work, Soft 4-7-8 breathing exercise for the early months or Physiological sigh (2 · 6) for Monday morning.