Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing for heavy days, when the weather has kept you inside
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
The counts are short: 6 in, 2 held, 6 out, 2 held. Keep it moving. Bad weather is a decent excuse to stay in and do this. Start with what's physical. Everything else can wait.
Why it can help
It works best at the front edge of a task, when you need to shift from scattered to started.
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
- when you have been given bad news and need to keep functioning
- when you have read the same paragraph three times
- when the weather has been grey for a week
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- The counts are a guide. If a number feels too long, shorten every side by one.
- 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 2-1-4 breath (2 · 1 · 4) for a long illness, when the day has been loud, 4-8 breathing exercise for a hospital waiting room — after a difficult conversation or Physiological sigh for jet lag, if you have done this a hundred times.