Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breath (6 · 2 · 6 · 2) for a break at work, when you have more time than usual
The pattern is 6 · 2 · 6 · 2, which is even and rhythmic, with brief holds on both sides.
Follow the circle. It counts for you.
How it works
In for 6, brief hold, out for 6, brief hold. A short, steady cycle to wake up on. This is the longer version, for a day with some slack in it. Simple things first: contact, weight, temperature.
Why it can help
The brief holds keep the pattern from sliding into the shallow, drifting breathing of a tired afternoon.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 6s | 0s |
| Hold | 2s | 6s |
| Exhale | 6s | 8s |
| Hold again | 2s | 14s |
One round is 16 seconds. At the default 12 rounds this practice runs 192 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- when you notice your shoulders are up near your ears
- on a train or a bus, with your bag on your lap
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Never push through a hold. Coming out of it early is always the right call.
Please note
The counts are short but the rhythm is brisk. If you feel dizzy, lightheaded or short of breath, stop and breathe normally. Do not use this pattern while driving. If you have a heart or lung condition, check with a doctor first.
If this rhythm does not suit you, try How to use Box breathing for deep focus, if you are sceptical about all of this, 4-6 breathing exercise for a long wait — when nothing else has worked today or 4-2-6 breathing exercise for a big decision — after eating too much.