4-4-6-2 Breathing

4-4-6-2 Breathing is a rhythmic breathwork technique that uses four distinct phases to balance the nervous system and support emotional regulation. It’s structured but gentle, making it accessible to most people and effective in both high-stress and restorative settings. It helps calm the nervous system, reduce stress, and support restful sleep. It’s often used as a quick way to reset during anxious moments or to wind down before bed.

	Time
Inhale	4 s
Hold	4 s
Exhale	6 s
Hold	2 s

Repeat the cycle for several rounds (2–5 minutes is a good starting point).

This pattern slows the breath rate to just a few cycles per minute, encouraging calm and clarity.

• Activates the parasympathetic nervous system (“rest and digest” mode)
• Reduces symptoms of anxiety and overwhelm
• Helps lower heart rate and blood pressure
• Improves emotional regulation and mental clarity
• Enhances breath awareness and presence

The slightly longer exhale and final pause create a grounding effect, especially useful during transitions or recovery from stress.

Find a comfortable seated or lying position. Spine straight, shoulders relaxed.

Breathe naturally for a moment.

• Before public speaking or a stressful meeting
• During high-anxiety moments
• Before bed or during insomnia
• After intense workouts or emotional experiences
• As a daily check-in to reset your nervous system

If the breath holds feel challenging, try a gentler variation (e.g., 4-2-6-2) until your body adjusts. The goal is ease—not strain.