Beginner Pranayama: 4-2-4-2 Paced Breathing for Stress & Focus Enjoy this calming beginner pranayama exercise. The 4-2-4-2 pattern involves equal counts for the inhale and exhale, separated by short holds. Inhale softly for 4 seconds Hold (Full) for 2 seconds Exhale for 4 seconds Hold (Empty) for 2 seconds This equal breathing quickly stops the stress signal, letting your body settle down so you can feel calm and focused instantly. Should you breathe through your nose or mouth? Go with what feel