Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing: 6 rounds for heavy days
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
In for 6, hold for 2, out for 6, hold for 2. Keep the pace slightly brisker than resting. Difficult conversations leave a residue. This is for the residue. Stay with what you can actually feel.
Why it can help
It works best at the front edge of a task, when you need to shift from scattered to started.
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
- before you walk into a room full of people
- when someone has annoyed you and you need to not react
- after a long drive, to shake off the alertness
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- Never push through a hold. Coming out of it early is always the right call.
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 Quick 2-1-2-1 breathing: 12 rounds, How to use 5-7 breathing or How to use Uneven box breathing.