Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breath (6 · 2 · 6 · 2) for Sunday evening, if you are new to this
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. Nothing here assumes you have done this before. The body is the most reliable place to begin.
Why it can help
It works best at the front edge of a task, when you need to shift from scattered to started.
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 the day has been fine but you still feel braced
- while you are waiting for something to start
- when someone has annoyed you and you need to not react
Tips
- Count in your head, or let the circle on this page count for you.
- Practising when you are calm makes it available when you are not.
- A hold should feel like a pause, not like running out of air.
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 4-6 breathing: 6 rounds for physical discomfort, when you need to stop thinking about work, Slow box breathing: 4 rounds for a hard conversation, when the weather has kept you inside or 4-2-6 breathing for a hospital waiting room, when you have tried everything else.