Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing exercise for a hard week — when you are somewhere noisy
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
The counts are short: 6 in, 2 held, 6 out, 2 held. Keep it moving. Noise is fine. You are not trying to hear anything subtle. The body is the most reliable place to begin.
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 10 rounds this practice runs 160 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are tired but cannot afford to be
- before you walk into a room full of people
- when you have five minutes and no idea where to start
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- 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 Coherent 4-4 breath (4 · 4) for a hospital waiting room, when you are not in the mood, Coherent 5-5 breathing for a long wait, when you want to finish something or Coherent 6-6 breathing — 6 · 6 — for travel days, when you have already had a long week.