Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing for creative work, when you are doing this for the first time
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. If this is your first go, stay with the plainest version of the instructions. Simple things first: contact, weight, temperature.
Why it can help
Use it sparingly. A few rounds is usually enough to shift gears.
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 8 rounds this practice runs 128 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have five minutes and no idea where to start
- when you have read the same paragraph three times
- after a long drive, to shake off the alertness
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- You can do this with your eyes open. Nothing here requires privacy.
- 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 4-2-6 breathing: 5 rounds for Monday morning, when you feel restless rather than tired, Beginner box breathing for the middle of the night, when you are waiting for something or Tight box breathing — 4 · 1 · 4 · 1 — for a stolen moment of caregiving, when you are somewhere unfamiliar.