Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breath (6 · 2 · 6 · 2) for the middle of the night, when you are cold and want to be warm
Simple counts — 6 · 2 · 6 · 2 — and a circle that keeps time.
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. Get a blanket first. Being cold defeats the point. Nothing abstract for the next few minutes.
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
- when you cannot sleep and do not want to get up
- when your hands are cold and your chest is tight
- as a way to mark the end of the working day
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Try the same pattern at a different time of day and see whether it feels different.
- 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 Tight box breathing exercise for heavy days — if you are sceptical about all of this, 7-11 breathing for the end of the working day, when you are not in the mood or Box breathing — 4 · 4 · 4 · 4 — for the middle of the night, when you have woken up too early.