What is 4-4-6-2 Deep Breathing? Benefits of Deep Breathing

Breathing Exercise | 4-4-6-2 Breathing technique | Box breathing

With all of the stressors of today’s society, you need something to fall back on to survive and maintain an optimal level of health. While medications are available to improve health, these have side effects, and some can be addictive.

Have you thought about using deep breathing exercises to maximize your health?

Deep Breathing is free, can be done by just about anyone, has zero side effects, and can significantly improve your health and wellness with minimal effort and without resorting to drugs for better health.
There is no question that deep breathing exercises can benefit your health. Buddhists and other religions have used it for many centuries for everything from relaxation to improving spiritual health.
For whatever reason you choose deep breathing exercises, you can count on the practice to benefit your health in ways that medications and more conventional medical therapies cannot.
In this post, I would like to give an overview of one of the most powerful breathing technique called as 4-4-6-2 Breathing.

What is 4-4-6-2 Deep Breathing?

This is one of the best exercises to calm your nerves. If you are feeling anxious or stressed or even having trouble sleeping, practice this breathing technique.

How to perform 4-4-6-2 Deep breathing exercise?

In this breathing technique, you breathe out through your mouth, and your exhale is longer than your inhale.
Step-by-step instructions to do 4-4-6-2 Breathing:
Step 1: Sit in a comfortable position.
Step 2: Inhale through your nose for 4 seconds
Step 3: Hold your breath for 4 seconds
Step 4: Exhale through your mouth for 6 seconds. As you can see here, your exhale is longer than your inhale.
Step 5: Hold your breath for 4 seconds.
This completes one cycle of 4-4-6-2 breathing exercise. Repeat this exercise for as long as you want. Start with 5 minutes, and you can gradually increase the duration of this exercise.
I recommend you do this exercise before going to bed. Doing this exercise before bed relaxes your nervous system, and you get a good night’s sleep.
You will see immediate results with this breathing exercise.

Benefits of 4-4-6-2 breathing :

Daily practice of this breathing technique will relax your body and mind. It will induce a sense of calmness, brings more clarity, and also helps improve focus. 

If you are looking learn other breathing techniques, please check out this post about wim hof breathing technique.

Grab a copy of this book on Amazon today

Grab a copy of book “The Power of Breathing Exercises” – the ultimate guide to harnessing the full potential of your breath. This book is packed with simple yet effective techniques for improving your physical and mental wellbeing through the power of proper breathing.

Inside, you’ll learn how to use your breath to:

  • Reduce stress and anxiety
  • Boost energy levels and focus
  • Improve sleep
  • Enhance physical performance
  • Promote relaxation and overall well-being

Whether you’re a beginner or an experienced practitioner, “The Power of Breathing Exercises” has something for everyone. With step-by-step instructions and accompanying illustrations, this book makes it easy to incorporate breath work into your daily routine.

Don’t let stress and anxiety control your life any longer. Start harnessing the power of your breath today with “The Power of Breathing Exercises.

Scroll to Top