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4-4-6-2 Breath

breathing practice

INTRODUCTION

The ‘4-4-6-2 Breath’ self-regulation breathing technique is used to calm the nervous system in moments of stress, anxiety, worry and/or overwhelm. This practice is also able to help foster relaxation and calm.

Practice Time:

2-5 minutes

Prep Time:

1 minute for introduction 

Mindfulness Skills:

Breath work, Self-regulation, Mind & body connection, Emotional awareness 

Supplies:

None!

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Sitting with your back supported and your feet flat on the floor, begin by taking a breath in through your nose, slowly counting to 4. Feeling as the air enters your lungs and belly, causing them to expand.

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Hold your breath comfortably for another 4 seconds, being mindful not to strain your lungs or chest.

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Gently exhale through your mouth for a count of 6.

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At the end of your exhale, hold for another 2 seconds.

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Repeat this breathing technique 3 times! 

Reflection Questions:

  1. How did using a variety of numbers to time your breathing make you feel?
  2. How did this practice make you feel physically?
  3. How did this practice make you feel emotionally?