Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing: 10 rounds for a cold morning, if you have five quiet minutes
Simple counts — 6 · 2 · 6 · 2 — and a circle that keeps time.
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. Five quiet minutes is enough. Ten is generous. Stay with what you can actually feel.
Why it can help
The counts are short enough that you have to pay attention, which is half the point.
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
- as a way to mark the end of the working day
- when you notice your shoulders are up near your ears
- after a long drive, to shake off the alertness
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- 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 Slow box breathing for Monday morning, when you have woken up too early, 4-6 breath (4 · 6) for a stolen moment of caregiving, if you are tired of apps or 5-2-7 breathing: 6 rounds for the end of the working day, if you are fitting this around other people.