Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breath (6 · 2 · 6 · 2) for travel days, before something difficult
A even and rhythmic, with brief holds on both sides pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
The counts are short: 6 in, 2 held, 6 out, 2 held. Keep it moving. It works best in the hour before something difficult. Simple things first: contact, weight, temperature.
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 4 rounds this practice runs 64 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
- at the start of a study session, to set the tone
- when you cannot sleep and do not want to get up
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- Count in your head, or let the circle on this page count for you.
- 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 Coherent 5-5 breathing: 12 rounds for a grey day, Quick 2-1-2-1 breathing exercise for being unwell or Coherent 6-6 breathing exercise for exam nerves.