Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing for being unwell
Simple counts — 6 · 2 · 6 · 2 — and a circle that keeps time.
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. No account, no streak, no notification asking how you feel. Stay with what you can actually feel.
Why it can help
The rhythm gives your attention something brisk to follow, which helps more than caffeine at the wrong hour.
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
- after an argument, before you decide what to say next
- while you are waiting for something to start
- as a way to mark the end of the working day
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Sit upright. Your lungs work better when you are not folded in half.
- 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 5-2-7 breathing: 5 rounds for a hard conversation, Coherent 6-6 breath (6 · 6) for creative work or Physiological sigh for a reset, after a long day.