Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing: 8 rounds for a lonely evening, before you go back to something hard
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. Five minutes here is cheaper than an hour of grinding. The body is the most reliable place to begin.
Why it can help
If you feel light-headed, stop and breathe normally. Brisk should not mean strained.
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 the start of a study session, to set the tone
- at your desk, with the screen turned off for a moment
- before you walk into a room full of people
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Sit upright. Your lungs work better when you are not folded in half.
- 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 breath (4 · 4 · 4 · 4) for heated moments, when you are not sure this will work, Coherent 5-5 breathing — 5 · 5 — for creative work, if you are tired of apps or Physiological sigh (2 · 6) for being unwell, after eating too much.