Breathing exercise · 4 · 4 · 6 · 2
Uneven box breathing for the end of the working day, if you have five quiet minutes
A 4 · 4 · 6 · 2 rhythm — 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. Five quiet minutes is enough. Ten is generous. The body is the most reliable place to begin.
Why it can help
This is a composure exercise more than a calming one. It gives you something to do while a feeling passes.
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
- at the start of a study session, to set the tone
- when the weather has been grey for a week
- before you walk into a room full of people
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- If you lose count, start the round again rather than guessing.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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 for days when everything is too much, when the house is busy, 7-11 breath (7 · 11) for heavy days, if you are doing this instead of scrolling or How to use 3-6 breathing for heavy days, when you want something simple.