Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breath (6 · 2 · 6 · 2) for exam nerves, if you are fitting this around other people
A 6 · 2 · 6 · 2 rhythm — even and rhythmic, with brief holds on both sides.
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. It is designed to fit around other people’s schedules. 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 4 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you cannot sleep and do not want to get up
- when the day has been fine but you still feel braced
- when the weather has been grey for a week
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- Rest for a few seconds between rounds if the pattern feels demanding.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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.