Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing — 6 · 2 · 6 · 2 — for a break at work, when you have been meaning to start
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
In for 6, hold for 2, out for 6, hold for 2. Keep the pace slightly brisker than resting. You have been meaning to start. This is the least intimidating way in. Start with what's physical. Everything else can wait.
Why it can help
Think of it as a metronome for the next twenty minutes rather than a relaxation exercise.
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 6 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when your hands are cold and your chest is tight
- when you notice your shoulders are up near your ears
- when you wake at 3am and the room feels too quiet
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- There is no need to breathe deeply. Long and quiet is the aim.
- 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.
If this rhythm does not suit you, try Coherent 5-5 breathing for heavy days, when you need to stop thinking about work, How to use Coherent 4-4 breathing for anxious moments, after a long day or 4-8 breathing — 4 · 8 — for overwhelm, on a low-energy afternoon.