Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing — 6 · 2 · 6 · 2 — for the early months, when you are not sure this will work
The pattern is 6 · 2 · 6 · 2, which is 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. Not being sure it will work is a perfectly good reason to try it once. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Short cycles are easier to keep up when your attention is already frayed.
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
- when you wake at 3am and the room feels too quiet
- when you notice your shoulders are up near your ears
- as a way to mark the end of the working day
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- Rest for a few seconds between rounds if the pattern feels demanding.
- 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 Box breathing — 4 · 4 · 4 · 4 — for a stolen moment of caregiving, when you feel fine and want to stay that way, Beginner box breathing exercise for being unwell — when you need to stop thinking about work or 3-5-7 breathing — 3 · 5 · 7 — for a hard conversation, if you are fitting this around other people.