Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing when you are not in the mood
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
Breathe in for 6, hold for 2, out for 6, hold for 2. Keep the rhythm brisk and even. Not being in the mood is a normal starting point. Simple things first: contact, weight, temperature.
Why it can help
The short holds act as small punctuation marks, keeping the pattern from becoming a drift.
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
- just before you have to say something difficult
- when you have five minutes and no idea where to start
- when you wake at 3am and the room feels too quiet
Tips
- Do it before you need it once, so that it is familiar when you do.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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 How to use 4-7-8 breathing for heated moments, How to use 4-6 breathing for a long wait or 4-6 breathing when you are not in the mood.