Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breath (6 · 2 · 6 · 2) for a study session, when you have just finished work
Simple counts — 6 · 2 · 6 · 2 — and a circle that keeps time.
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. The gap right after work is the easiest one to use. Let the physical world hold your attention.
Why it can help
A slightly brisker rhythm raises the volume of your breathing without making it deep or dramatic.
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 8 rounds this practice runs 128 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you notice your shoulders are up near your ears
- before a presentation, in the corridor
- at the start of a study session, to set the tone
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- Sit upright. Your lungs work better when you are not folded in half.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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.