Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing for exam nerves
A 6 · 2 · 6 · 2 rhythm — even and rhythmic, with brief holds on both sides.
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. The gap right after work is the easiest one to use. Nothing abstract for the next few minutes.
Why it can help
This is a wake-up exercise. It is not meant to be soothing.
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 5 rounds this practice runs 80 seconds — about 1 minute — 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 been given bad news and need to keep functioning
- before you walk into a room full of people
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- Practising when you are calm makes it available when you are not.
- 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 4-8 breathing: 8 rounds for a grey day, How to use 5-2-7 breathing for travel days or 5-7 breathing: 12 rounds for a big decision.