Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breath (6 · 2 · 6 · 2) for a ten-minute window, if you are doing this instead of scrolling
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
In for 6, hold for 2, out for 6, hold for 2. Keep the pace slightly brisker than resting. Choosing this over scrolling counts as a good decision, even a small one. We'll stay close to sensations rather than ideas.
Why it can help
Because nothing is held for long, there is no buildup of tension in the chest.
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 have read the same paragraph three times
- when you notice your shoulders are up near your ears
- when the day has been fine but you still feel braced
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- If you wear a watch that tracks breathing, ignore it while you do this.
- 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.