Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing exercise for jet lag — if you are fitting this around other people
The pattern is 6 · 2 · 6 · 2, which is even and rhythmic, with brief holds on both sides.
Follow the circle. It counts for you.
How it works
Breathe in for 6, hold for 2, out for 6, hold for 2. Keep the rhythm brisk and even. It is designed to fit around other people’s schedules. We'll stay close to sensations rather than ideas.
Why it can help
This is a wake-up exercise. It is not meant to be soothing.
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
- after a long drive, to shake off the alertness
- when you notice your shoulders are up near your ears
- when the weather has been grey for a week
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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.
If this rhythm does not suit you, try 7-11 breath (7 · 11) for heavy days, if you are doing this instead of scrolling, 2-1-4 breathing for physical discomfort, when you have been putting it off or Beginner box breathing: 5 rounds for the early months, when you want something simple.