Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing exercise for a long wait
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. If you have done this a hundred times, change one small thing tonight. Simple things first: contact, weight, temperature.
Why it can help
If you feel light-headed, stop and breathe normally. Brisk should not mean strained.
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
- when your hands are cold and your chest is tight
- just before you have to say something difficult
- while you are waiting for something to start
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Do the last round slightly smaller than the others. It makes stopping easier.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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 4-2-6 breathing exercise for Friday evening, Slow box breath for the morning after or 3-6 breathing: 6 rounds for a long illness.