Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing for a lonely evening, when you feel restless rather than tired
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. Restless is different from tired, and it needs a different approach. Stay with what you can actually feel.
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 4 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after an argument, before you decide what to say next
- when you have read the same paragraph three times
- when you are tired but cannot afford to be
Tips
- Practising when you are calm makes it available when you are not.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- 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.
If this rhythm does not suit you, try 5-7 breathing: 8 rounds for a long wait, when you have already had a long week, 7-11 breath (7 · 11) for creative work, on a day that started badly or How to use 7-11 breathing for exam nerves, if you have five quiet minutes.