Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing for days when everything is too much, when the house is busy
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, hold for 2, out for 6, hold for 2. Keep the pace slightly brisker than resting. It works with other people in the house. You do not need silence. The body is the most reliable place to begin.
Why it can help
Because nothing is held for long, there is no buildup of tension in the chest.
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
- when you wake at 3am and the room feels too quiet
- when the afternoon has gone flat
- just before you have to say something difficult
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- Rest for a few seconds between rounds if the pattern feels demanding.
- 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.