Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing for a noisy room, if you are doing this instead of scrolling
Rounds of 6 · 2 · 6 · 2, with the counting done for you.
Follow the circle. It counts for you.
How it works
In for 6, brief hold, out for 6, brief hold. A short, steady cycle to wake up on. Choosing this over scrolling counts as a good decision, even a small one. Nothing abstract for the next few minutes.
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
- while you are waiting for something to start
- when you have been given bad news and need to keep functioning
- before a presentation, in the corridor
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Do the last round slightly smaller than the others. It makes stopping easier.
- 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 Tight box breath (4 · 1 · 4 · 1) for deep focus, when you want something simple, Coherent 4-4 breathing exercise for deep focus — if you are tired of apps or How to use 6-2-6-2 breathing for a long illness, when you need something unremarkable.