Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing: 10 rounds for days when everything is too much, when you need something unremarkable
Rounds of 6 · 2 · 6 · 2, with the counting done for you.
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 dramatic happens here, and that is deliberate. We'll stay close to sensations rather than ideas.
Why it can help
The briskness is mild. If it feels like hard work, slow everything down by a count.
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
- before you walk into a room full of people
- when you are tired but cannot afford to be
- when your thoughts are moving faster than you are
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- The counts are a guide. If a number feels too long, shorten every side by one.
- 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 Soft 4-7-8 breath (4 · 4 · 8) for a lonely evening, when you have more time than usual, Double-inhale sigh exercise for a noisy room — if you have five quiet minutes or How to use 5-2-7 breathing for a night shift, when you have been putting it off.