Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing: 4 rounds for the hours after people leave, when you are on your own
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
A quicker square — 6, 2, 6, 2 — for when you need to be alert rather than calm. Being on your own is not required, but it does make this simpler. Nothing abstract for the next few minutes.
Why it can help
Use it sparingly. A few rounds is usually enough to shift gears.
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 notice your shoulders are up near your ears
- while you are waiting for something to start
- in a hospital corridor, waiting for news
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- 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 Soft 4-7-8 breathing for heated moments, when you cannot concentrate on anything else, Tight box breathing for bedtime, when you have just finished work or Physiological sigh exercise for a break at work — when you have already had a long week.