Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing: 8 rounds for Monday morning, after a long day
The pattern is 6 · 2 · 6 · 2, which is even and rhythmic, with brief holds on both sides.
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. Use it at the end of a long day, not at the start of one. Simple things first: contact, weight, temperature.
Why it can help
The pattern is deliberately a bit more effortful than your resting breath. That is what makes it alerting.
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 your desk, with the screen turned off for a moment
- when you have five minutes and no idea where to start
- in the minutes before an appointment you are dreading
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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 Double-inhale sigh: 10 rounds for the morning, Quick 2-1-2-1 breathing or 4-7-8 breath (4 · 7 · 8) for a study session.