Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing for a ten-minute window
A even and rhythmic, with brief holds on both sides pattern, counted for you on screen.
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. Being at home and unable to settle is a very specific problem. 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 10 rounds this practice runs 160 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you cannot sleep and do not want to get up
- when you have been given bad news and need to keep functioning
- when you have read the same paragraph three times
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- 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.
If this rhythm does not suit you, try 5-2-7 breathing, How to use 4-2-6 breathing for a hot day or 3-5-7 breathing: 12 rounds.