Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breath (6 · 2 · 6 · 2) for bedtime, if you have done this a hundred times
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
Breathe in for 6, hold for 2, out for 6, hold for 2. Keep the rhythm brisk and even. If you have done this a hundred times, change one small thing tonight. Simple things first: contact, weight, temperature.
Why it can help
If you feel light-headed, stop and breathe normally. Brisk should not mean strained.
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 10 rounds this practice runs 160 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- as a way to mark the end of the working day
- while you are waiting for something to start
- at the start of a study session, to set the tone
Tips
- Count in your head, or let the circle on this page count for you.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- 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 5-2-7 breathing for the middle of the night, if you are sceptical about all of this, Slow box breathing — 5 · 5 · 5 · 5 — for the early months, if you are sceptical about all of this or Physiological sigh: 12 rounds for a hospital waiting room, if you are sceptical about all of this.