Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing: 12 rounds for jet lag, when you have woken up too early
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. Waking too early is a specific kind of frustrating. This helps with the frustration. We'll stay close to sensations rather than ideas.
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 12 rounds this practice runs 192 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- while you are waiting for something to start
- on a train or a bus, with your bag on your lap
- just before you have to say something difficult
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- If you lose count, start the round again rather than guessing.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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.