Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing exercise for a hospital waiting room — when you are doing this for the first time
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
A quicker square — 6, 2, 6, 2 — for when you need to be alert rather than calm. If this is your first go, stay with the plainest version of the instructions. Start with what's physical. Everything else can wait.
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 4 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at the kitchen table, with a cup of tea going cold
- when someone has annoyed you and you need to not react
- when you notice your shoulders are up near your ears
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- A shorter pattern done consistently beats a longer one done once.
- 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.