Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing: 8 rounds for a hard conversation, when you have tried everything else
Rounds of 6 · 2 · 6 · 2, with the counting done for you.
Follow the circle. It counts for you.
How it works
In for 6, brief hold, out for 6, brief hold. A short, steady cycle to wake up on. This assumes you have already tried the obvious things. Start with what's physical. Everything else can wait.
Why it can help
This one is not about calming down. It is about giving a tired system a clear rhythm to wake up to.
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
- after a long drive, to shake off the alertness
- when the afternoon has gone flat
- at the kitchen table, with a cup of tea going cold
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Notice which part of the breath feels tight, and reduce that count first.
- 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 How to use 3-5-7 breathing for heavy days, when your attention is scattered, Box breathing: 5 rounds for Friday evening, when you have already had a long week or 3-6 breathing for bedtime, when you are on your own.