Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing — 6 · 2 · 6 · 2 — for the morning, when you want to be left alone
Rounds of 6 · 2 · 6 · 2, with the counting done for you.
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. Nothing here asks anything of you socially. Start with what's physical. Everything else can wait.
Why it can help
The evenness matters more than the speed. Keep the counts consistent.
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 are tired but cannot afford to be
- in the two minutes after a difficult phone call
- as a way to mark the end of the working day
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- If you lose count, start the round again rather than guessing.
- 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 4-2-6 breathing — 4 · 2 · 6 — for a hospital waiting room, if you are new to this, How to use 4-6 breathing for jet lag, when you need something unremarkable or Box breathing for Friday evening, if you are doing this instead of scrolling.