Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing exercise for the end of the working day — when you have more time than usual
A even and rhythmic, with brief holds on both sides pattern, counted for you on screen.
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. This is the longer version, for a day with some slack in it. Notice what's solid: the floor, the chair, your own weight.
Why it can help
A slightly brisker rhythm raises the volume of your breathing without making it deep or dramatic.
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
- when your thoughts are moving faster than you are
- as a way to mark the end of the working day
- when you are tired but cannot afford to be
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- Sit upright. Your lungs work better when you are not folded in half.
- 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 Physiological sigh (2 · 6) for heavy days, when the house is busy, Double-inhale sigh exercise for creative work — when you have woken up too early or Beginner box breathing: 5 rounds for the early months, when you want something simple.