Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing exercise for a reset — when you have just finished work
Rounds of 6 · 2 · 6 · 2, with the counting done for you.
Follow the circle. It counts for you.
How it works
In for 6, brief hold, out for 6, brief hold. A short, steady cycle to wake up on. The gap right after work is the easiest one to use. Nothing abstract for the next few minutes.
Why it can help
Short cycles are easier to keep up when your attention is already frayed.
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 12 rounds this practice runs 192 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- in the minutes before an appointment you are dreading
- when you are the only person awake in the house
- when you cannot sleep and do not want to get up
Tips
- A shorter pattern done consistently beats a longer one done once.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- 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 Gentle box breathing: 5 rounds for a grey day, after a long day, How to use 4-2-6 breathing for a hot day, if you are fitting this around other people or Tight box breathing — 4 · 1 · 4 · 1 — for the morning after, when you are short on time.