Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing — 6 · 2 · 6 · 2 — for being unwell, when you cannot concentrate on anything else
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, hold for 2, out for 6, hold for 2. Keep the pace slightly brisker than resting. When concentration is gone, work with what is left. We'll stay close to sensations rather than ideas.
Why it can help
The counts are short enough that you have to pay attention, which is half the point.
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 5 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in a hospital corridor, waiting for news
- before a presentation, in the corridor
- in the car, parked, before you go inside
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- Sit upright. Your lungs work better when you are not folded in half.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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 Beginner box breath (2 · 2 · 2 · 2) for creative work, if you are tired of apps, 6-2-6-2 breathing — 6 · 2 · 6 · 2 — for the morning, when you want to be left alone or Quick 2-1-2-1 breathing exercise for the commute — if you are fitting this around other people.