4-4-6-2 breathing
If you feel dizzy, hear ringing in your ears or start feeling anxious, stop and breathe the way you normally do. Safety and limits
Headphones make this easier 🎧.
Sit comfortably, chest relaxed, the movement coming from the belly.
Where to focus: keep the breath in the belly. Hold your attention in the body.
How to breathe: inhale for 4 counts — pause 4 — slow exhale for 6 — pause 2.
Follow the circle: it grows on the inhale and shrinks on the exhale. Don't force the pauses — if it becomes uncomfortable, return to normal breathing.
When to skip it
- discomfort with breath holds
- a tendency to panic
- marked breathlessness
- pregnancy
- cardiovascular conditions
- lung conditions
Preparing the practice…