Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing: 10 rounds for the end of the working day, when the day has been loud
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. For days that were loud from the moment they started. We'll stay close to sensations rather than ideas.
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
- before you open the email you have been avoiding
- when the weather has been grey for a week
- in the minutes before an appointment you are dreading
Tips
- Do it before you need it once, so that it is familiar when you do.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- 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 Physiological sigh exercise for a night shift — when you cannot concentrate on anything else, 4-8 breathing exercise for a hospital waiting room — after a difficult conversation or How to use Coherent 5-5 breathing for the early months, on a day that started badly.