Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing — 6 · 2 · 6 · 2 — for Friday evening, when you are cold and want to be warm
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. Get a blanket first. Being cold defeats the point. Notice what's solid: the floor, the chair, your own weight.
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 6 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- on a train or a bus, with your bag on your lap
- when the weather has been grey for a week
- before a presentation, in the corridor
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- Keep your jaw loose. People clench it without noticing during holds.
- 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 Coherent 5-5 breath (5 · 5) for exam nerves, before you go back to something hard, How to use 6-2-6-2 breathing for Sunday evening, when you are on your own or 6-2-6-2 breathing: 10 rounds for deep focus, when you want to finish something.