Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breath (6 · 2 · 6 · 2) for the early months, if you are tired of apps
The pattern is 6 · 2 · 6 · 2, which is even and rhythmic, with brief holds on both sides.
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. No account, no streak, no notification asking how you feel. Stay with what you can actually feel.
Why it can help
Short cycles are easier to keep up when your attention is already frayed.
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 have read the same paragraph three times
- when the weather has been grey for a week
- when someone has annoyed you and you need to not react
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- Do the last round slightly smaller than the others. It makes stopping easier.
- 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.
If this rhythm does not suit you, try How to use Double-inhale sigh for a reset, when the house is busy, Coherent 6-6 breathing — 6 · 6 — for a stolen moment of caregiving, after a long day or Soft 4-7-8 breath (4 · 4 · 8) for a cold morning, when nothing else has worked today.