Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breath (6 · 2 · 6 · 2) for a long illness, on a low-energy afternoon
Simple counts — 6 · 2 · 6 · 2 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Breathe in for 6, hold for 2, out for 6, hold for 2. Keep the rhythm brisk and even. Low-energy afternoons are what this was written for. Simple things first: contact, weight, temperature.
Why it can help
This one is not about calming down. It is about giving a tired system a clear rhythm to wake up to.
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
- when you notice your shoulders are up near your ears
- when you wake at 3am and the room feels too quiet
- when you have been given bad news and need to keep functioning
Tips
- If you lose count, start the round again rather than guessing.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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 3-6 breathing — 3 · 6 — for jet lag, when you feel fine and want to stay that way, How to use Box breathing for the end of the working day, on a low-energy afternoon or Coherent 6-6 breathing for a long illness, when you feel fine and want to stay that way.