Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing — 6 · 2 · 6 · 2 — for a big decision, before you go back to something hard
Simple counts — 6 · 2 · 6 · 2 — and a circle that keeps time.
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. Five minutes here is cheaper than an hour of grinding. The body is the most reliable place to begin.
Why it can help
The pattern is deliberately a bit more effortful than your resting breath. That is what makes it alerting.
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
- when you are the only person awake in the house
- as a way to mark the end of the working day
- when someone has annoyed you and you need to not react
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Never push through a hold. Coming out of it early is always the right call.
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.