Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing: 10 rounds for deep focus, when you want to finish something
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
Breathe in for 6, hold for 2, out for 6, hold for 2. Keep the rhythm brisk and even. Wanting to finish something is a better motivation than wanting to relax. Let the physical world hold your attention.
Why it can help
This one is not about calming down. It is about giving a tired system a clear rhythm to wake up to.
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
- in the car, parked, before you go inside
- before a presentation, in the corridor
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- 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.