Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing: 5 rounds for a hard week, when you are short on time
A 6 · 2 · 6 · 2 rhythm — 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. Pick this one when you are short on time. Simple things first: contact, weight, temperature.
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 5 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before a presentation, in the corridor
- while you are waiting for something to start
- when your hands are cold and your chest is tight
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- There is no need to breathe deeply. Long and quiet is the aim.
- 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 6-2-6-2 breathing exercise for anxious moments — when the weather has kept you inside, 5-7 breathing for Monday morning, when you are waiting for something or How to use Coherent 5-5 breathing for the commute, when the weather has kept you inside.