Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing for a cold morning, when you are not sure this will work
Simple counts — 6 · 2 · 6 · 2 — and a circle that keeps time.
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. Not being sure it will work is a perfectly good reason to try it once. Let the physical world hold your attention.
Why it can help
This one is not about calming down. It is about giving a tired system a clear rhythm to wake up to.
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 you notice your shoulders are up near your ears
- in the car, parked, before you go inside
- in the two minutes after a difficult phone call
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- If you wear a watch that tracks breathing, ignore it while you do this.
- 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.