Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing — 6 · 2 · 6 · 2 — for a study session, when you only have a few minutes
Simple counts — 6 · 2 · 6 · 2 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
In for 6, brief hold, out for 6, brief hold. A short, steady cycle to wake up on. A few minutes is the whole requirement. 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 4 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you walk into a room full of people
- in a hospital corridor, waiting for news
- in the minutes before an appointment you are dreading
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Aim for something you could keep up in a waiting room without anyone noticing.
- 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 How to use Coherent 4-4 breathing for the middle of the night, before you go back to something hard, 5-2-7 breathing for physical discomfort, before you go back to something hard or How to use Coherent 4-4 breathing for deep focus, when you are not sure this will work.