Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing — 6 · 2 · 6 · 2 — for the commute, when you are waiting for something
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
Breathe in for 6, hold for 2, out for 6, hold for 2. Keep the rhythm brisk and even. Waiting is dead time you can spend on this instead. Simple things first: contact, weight, temperature.
Why it can help
Faster, even breathing tends to feel more alerting than slow breathing. That is the intent here.
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 8 rounds this practice runs 128 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- at your desk, with the screen turned off for a moment
- when you are the only person awake in the house
- when you wake at 3am and the room feels too quiet
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- The counts are a guide. If a number feels too long, shorten every side by one.
- 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 Uneven box breathing: 4 rounds for travel days, when you have tried everything else, 4-2-6 breathing: 5 rounds for a break at work, when you need something unremarkable or Beginner box breathing exercise for Monday morning — when you want to finish something.