Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breath (6 · 2 · 6 · 2) for a night shift, if you are sceptical about all of this
A even and rhythmic, with brief holds on both sides pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
The counts are short: 6 in, 2 held, 6 out, 2 held. Keep it moving. Scepticism is welcome. You do not have to believe anything for this to work. Notice what's solid: the floor, the chair, your own weight.
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
- in the car, parked, before you go inside
- when you cannot sleep and do not want to get up
- before you open the email you have been avoiding
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- 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 Uneven box breathing — 4 · 4 · 6 · 2 — for creative work, when you have been on screens all day, How to use 5-7 breathing for a hospital waiting room, when you are not sure this will work or How to use Gentle box breathing for coming down after exercise, when you are not sure this will work.