Breathing exercise · 4 · 4 · 6 · 2
Uneven box breathing for the hours after people leave, when you have more time than usual
Rounds of 4 · 4 · 6 · 2, with the counting done for you.
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. This is the longer version, for a day with some slack in it. 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 5 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in a hospital corridor, waiting for news
- when you are the only person awake in the house
- before you walk into a room full of people
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- There is no need to breathe deeply. Long and quiet is the aim.
- 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 5-2-7 breathing for Monday morning, when you are somewhere noisy, 5-7 breathing — 5 · 7 — for being unwell, when you are on your own or 4-2-6 breathing for being unwell, when you have woken up too early.