Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing exercise for anxious moments — when the weather has kept you inside
Rounds of 6 · 2 · 6 · 2, with the counting done for you.
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. Bad weather is a decent excuse to stay in and do this. Simple things first: contact, weight, temperature.
Why it can help
Use this when you need to be awake rather than when you need to be calm.
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 8 rounds this practice runs 128 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you notice your shoulders are up near your ears
- after a long drive, to shake off the alertness
- when the weather has been grey for a week
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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.