Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing exercise
Quick 6-2-6-2 cycles to snap you to attention.
Follow the circle. It counts for you.
How it works
Breathe in for 6, pause for 2, breathe out for 6, pause for 2. A concise sequence to kickstart your focus. Overwhelmed isn't the same as exhausted, and you need a different strategy. We'll focus on the physical sensations rather than the thoughts swirling in your head.
Why it can help
Brief cycles are more manageable when you're already feeling frazzled.
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're late for a meeting and need to shake off the rush
- before diving into a crowded office space
- on those days when the sun barely peeks through the clouds
Tips
- Pause for a moment if you feel off-balance, then continue with a normal breath.
- Keep it light and easy. The goal is to maintain a steady pace, not to force deep breaths.
- Holding your breath isn't required. Feel free to breathe continuously throughout.
Please note
The numbers are small, but the pace is brisk. If you feel lightheaded, stop and take a regular breath. Avoid this while driving. If you have heart or lung issues, consult a doctor before trying.
If this rhythm does not suit you, try 4-7-8 breathing: 6 rounds for creative work, 5-7 breathing for a big decision or Quick 2-1-2-1 breathing: 5 rounds for bedtime.