Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing exercise for days when everything is too much — on a low-energy afternoon
Rounds of 6 · 2 · 6 · 2, with the counting done for you.
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. Low-energy afternoons are what this was written for. The body is the most reliable place to begin.
Why it can help
It works best at the front edge of a task, when you need to shift from scattered to started.
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 5 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- in the car, parked, before you go inside
- when your thoughts are moving faster than you are
Tips
- Count in your head, or let the circle on this page count for you.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- 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 Coherent 4-4 breath (4 · 4) for a grey day, How to use Quick 2-1-2-1 breathing or 4-2-6 breathing exercise for a noisy room.