Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing for a hard conversation, when you are not in the mood
Rounds of 6 · 2 · 6 · 2, with the counting done for you.
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. Not being in the mood is a normal starting point. Simple things first: contact, weight, temperature.
Why it can help
Use this when you need to be awake rather than when you need to be calm.
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 12 rounds this practice runs 192 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- in the minutes before an appointment you are dreading
- when you wake at 3am and the room feels too quiet
- when the day has been fine but you still feel braced
Tips
- If you lose count, start the round again rather than guessing.
- Keep your jaw loose. People clench it without noticing during holds.
- 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.