Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing: 8 rounds for a long wait, when you need to stop thinking about work
Simple counts — 6 · 2 · 6 · 2 — and a circle that keeps time.
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. Work thoughts are allowed to be there. They just do not get to drive. Simple things first: contact, weight, temperature.
Why it can help
Use this when you need to be awake rather than when you need to be calm.
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 have five minutes and no idea where to start
- before you open the email you have been avoiding
- while you are waiting for something to start
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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 How to use Slow box breathing for a grey day, when you have just finished work, Coherent 6-6 breathing for a hospital waiting room, when nothing else has worked today or 4-6 breathing — 4 · 6 — for bedtime, when you want to be left alone.