Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing when the house is busy
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
The counts are short: 6 in, 2 held, 6 out, 2 held. Keep it moving. It works with other people in the house. You do not need silence. Let the physical world hold your attention.
Why it can help
Use this when you need to be awake rather than when you need to be calm.
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 8 rounds this practice runs 128 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when your hands are cold and your chest is tight
- when you are the only person awake in the house
- at the kitchen table, with a cup of tea going cold
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- There is no need to breathe deeply. Long and quiet is the aim.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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 4-4 breath (4 · 4) for deep focus, 3-5-7 breath (3 · 5 · 7) for a ten-minute window or Coherent 5-5 breathing exercise for a reset.