Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing for Friday evening, if you are fitting this around other people
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. It is designed to fit around other people’s schedules. Start with what's physical. Everything else can wait.
Why it can help
The counts are short enough that you have to pay attention, which is half the point.
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 12 rounds this practice runs 192 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- at your desk, with the screen turned off for a moment
- in the minutes before an appointment you are dreading
- in a hospital corridor, waiting for news
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- If you lose count, start the round again rather than guessing.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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 3-6 breathing exercise for the early months — when you want to finish something, How to use 5-7 breathing for jet lag, when you need to stop thinking about work or Beginner box breath (2 · 2 · 2 · 2) for creative work, if you are tired of apps.