Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing exercise for the morning after — on a day that started badly
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
A quicker square — 6, 2, 6, 2 — for when you need to be alert rather than calm. A day that started badly does not have to stay that way. We'll stay close to sensations rather than ideas.
Why it can help
Short cycles are easier to keep up when your attention is already frayed.
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
- in the two minutes after a difficult phone call
- when you are tired but cannot afford to be
- when the weather has been grey for a week
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- If you lose count, start the round again rather than guessing.
- 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.