Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing exercise for a cold morning
Simple counts — 6 · 2 · 6 · 2 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
A quicker square — 6, 2, 6, 2 — for when you need to be alert rather than calm. Scepticism is welcome. You do not have to believe anything for this to work. The body is the most reliable place to begin.
Why it can help
The rhythm gives your attention something brisk to follow, which helps more than caffeine at the wrong hour.
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 a presentation, in the corridor
- before you open the email you have been avoiding
- while you are waiting for something to start
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- There is no need to breathe deeply. Long and quiet is the aim.
- 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 Box breathing for a grey day, How to use Coherent 4-4 breathing for a hospital waiting room, if you have done this a hundred times or Coherent 4-4 breathing exercise for jet lag.