Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing exercise for heated moments — when nothing else has worked today
A 6 · 2 · 6 · 2 rhythm — even and rhythmic, with brief holds on both sides.
Follow the circle. It counts for you.
How it works
In for 6, hold for 2, out for 6, hold for 2. Keep the pace slightly brisker than resting. Nothing else has worked today. That is not a reason to skip this. Let the physical world hold your attention.
Why it can help
If you feel light-headed, stop and breathe normally. Brisk should not mean strained.
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 6 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before a presentation, in the corridor
- before you open the email you have been avoiding
- when your thoughts are moving faster than you are
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Keep your jaw loose. People clench it without noticing during holds.
- Never push through a hold. Coming out of it early is always the right call.
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 How to use 5-2-7 breathing for Sunday evening, when you want to be left alone, 6-2-6-2 breathing exercise for the morning after — on a day that started badly or 4-6 breath (4 · 6) for the middle of the night, when you are at home and cannot settle.