Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing: 12 rounds for a big decision
Simple counts — 6 · 2 · 6 · 2 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
A quicker square — 6, 2, 6, 2 — for when you need to be alert rather than calm. You have been putting this off. Starting is the only step that matters. Stay with what you can actually feel.
Why it can help
The evenness matters more than the speed. Keep the counts consistent.
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 12 rounds this practice runs 192 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you cannot sleep and do not want to get up
- at your desk, with the screen turned off for a moment
- on a train or a bus, with your bag on your lap
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- Do it before you need it once, so that it is familiar when you do.
- 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 4-2-6 breathing for anxious moments, 2-1-4 breath for a hospital waiting room or Gentle box breathing when you want.