Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing exercise for a hot day — if you are tired of apps
A even and rhythmic, with brief holds on both sides pattern, counted for you on screen.
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. No account, no streak, no notification asking how you feel. Let the physical world hold your attention.
Why it can help
This one is not about calming down. It is about giving a tired system a clear rhythm to wake up to.
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
- when you are tired but cannot afford to be
- when you have read the same paragraph three times
- when you cannot sleep and do not want to get up
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- Sit upright. Your lungs work better when you are not folded in half.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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, 4-7-8 breathing — 4 · 7 · 8 — for exam nerves, when you are at home and cannot settle or Uneven box breath (4 · 4 · 6 · 2) for exam nerves, before something difficult.