Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing exercise for a stolen moment of caregiving — when you feel restless rather than tired
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. Restless is different from tired, and it needs a different approach. We'll stay close to sensations rather than ideas.
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 10 rounds this practice runs 160 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- at the start of a study session, to set the tone
- before you walk into a room full of people
- when the weather has been grey for a week
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- There is no need to breathe deeply. Long and quiet is the aim.
- 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.