Breathing exercise · 4-2-6-4-2-6 · 10 min

Alternate Nostril

A classic balancing practice. Use your thumb and ring finger to gently close one side at a time.

The 4-2-6-4-2-6 pattern, step by step

1. In through the left for 4 seconds.
2. Hold gently for 2 seconds.
3. Out through the right for 6 seconds.
4. In through the right for 4 seconds.
5. Hold gently for 2 seconds.
6. Out through the left for 6 seconds.

That is one round, lasting 24 seconds, or about 2.5 breaths a minute. Repeat it gently for around 10 minutes. If any count feels too long, shorten it: the breath should always feel comfortable.

Gentle reminders during the session

• Rest your right thumb by your right nostril, ring finger by your left.
• Or simply imagine the breath switching sides.
• Keep your face relaxed and your touch light.
• Notice how the two sides feel different.
• Balance on one side, balance on the other.
• Let your mind become as even as your breath.

Good for when you feel

Similar breathing exercises

• Gentle Pause4-6 · 2 minA slow, longer exhale tells your body it is safe to soften. The perfect reset.
• Box Breathing4-4-4-4 · 5 minFour equal sides: in, hold, out, hold. Steady and grounding when your mind is busy.
• Soft Belly4-6 · 5 minBreathe low and slow into your belly. A simple way to switch off the stress response.
• 4 · 7 · 8 Wind-Down4-7-8 · 5 minA classic for winding down before sleep. Skip the hold if it feels uncomfortable.
• The Double Sigh2-1-6 · 2 minTwo quick sips of air in, one long sigh out. One of the fastest ways to let tension go.
• Triangle Breath4-4-4 · 2 minThree equal steps to give restless energy a simple shape to follow.

Pair it with a guided relaxation

• Warm Light Body Scan5 minA slow glow from head to toe
• Cloud Watching2 minTwo minutes of wide, open sky
• Two-Minute Desk Reset2 minA quick unknotting for busy days