Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breath (6 · 2 · 6 · 2) for coming down after exercise, when you are somewhere noisy
Rounds of 6 · 2 · 6 · 2, with the counting done for you.
Follow the circle. It counts for you.
How it works
In for 6, brief hold, out for 6, brief hold. A short, steady cycle to wake up on. Noise is fine. You are not trying to hear anything subtle. The body is the most reliable place to begin.
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 6 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when someone has annoyed you and you need to not react
- before you walk into a room full of people
- when your hands are cold and your chest is tight
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- 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.
If this rhythm does not suit you, try Coherent 5-5 breath (5 · 5) for exam nerves, before you go back to something hard, Quick 2-1-2-1 breathing — 2 · 1 · 2 · 1 — for jet lag, on a low-energy afternoon or How to use Quick 2-1-2-1 breathing for Monday morning, if you are sceptical about all of this.