Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing: 4 rounds for creative work, after eating too much
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. Do this sitting up, not lying down, if you have just eaten. The body is the most reliable place to begin.
Why it can help
The short holds act as small punctuation marks, keeping the pattern from becoming a drift.
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 4 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are tired but cannot afford to be
- before a presentation, in the corridor
- when the day has been fine but you still feel braced
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- 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.
If this rhythm does not suit you, try Slow box breathing: 4 rounds for Monday morning, if you are fitting this around other people, Double-inhale sigh — 3 · 8 — for anxious moments, when you have just finished work or Beginner box breathing: 4 rounds for a break at work, when you cannot concentrate on anything else.