Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing — 6 · 2 · 6 · 2 — for exam nerves, when your attention is scattered
A 6 · 2 · 6 · 2 rhythm — even and rhythmic, with brief holds on both sides.
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. Scattered attention is the raw material, not an obstacle. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The rhythm gives your attention something brisk to follow, which helps more than caffeine at the wrong hour.
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 10 rounds this practice runs 160 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- in a hospital corridor, waiting for news
- before you open the email you have been avoiding
- when the day has been fine but you still feel braced
Tips
- If you lose count, start the round again rather than guessing.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- 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 Box breath (4 · 4 · 4 · 4) for a grey day, when you want to finish something, Slow box breathing: 5 rounds for a long wait, when you are not in the mood or Beginner box breathing — 2 · 2 · 2 · 2 — for a hot day, if you have done this a hundred times.