Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing: 12 rounds for a hot day, if you are doing this in the middle of the day
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
Breathe in for 6, hold for 2, out for 6, hold for 2. Keep the rhythm brisk and even. Midday is an underrated time for this. We'll stay close to sensations rather than ideas.
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
- at the kitchen table, with a cup of tea going cold
- just before you have to say something difficult
- in the car, parked, before you go inside
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- The pauses should never feel like a competition. Shorten them if they 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.