Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing for a big decision, when you feel fine and want to stay that way
Simple counts — 6 · 2 · 6 · 2 — and a circle that keeps time.
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. Feeling fine is a good reason to do this, not a reason to skip it. Start with what's physical. Everything else can wait.
Why it can help
The briskness is mild. If it feels like hard work, slow everything down by a count.
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
- when you have read the same paragraph three times
- when you are tired but cannot afford to be
- in the two minutes after a difficult phone call
Tips
- A shorter pattern done consistently beats a longer one done once.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- A hold should feel like a pause, not like running out of air.
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: 6 rounds for a long illness, when you want to be left alone, 4-8 breathing: 4 rounds for jet lag, when you have just finished work or 4-7-8 breathing for days when everything is too much, if you have done this a hundred times.