Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing for Monday morning, on a day that started badly
The pattern is 6 · 2 · 6 · 2, which is even and rhythmic, with brief holds on both sides.
Follow the circle. It counts for you.
How it works
Breathe in for 6, hold for 2, out for 6, hold for 2. Keep the rhythm brisk and even. A day that started badly does not have to stay that way. Notice what's solid: the floor, the chair, your own weight.
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
- when you wake at 3am and the room feels too quiet
- when the afternoon has gone flat
- in the minutes before an appointment you are dreading
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Never push through a hold. Coming out of it early is always the right call.
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 breathing for a break at work, when you have been meaning to start, 4-2-6 breathing exercise for a lonely evening — when you need something unremarkable or Coherent 5-5 breath (5 · 5) for a noisy room, when you need something unremarkable.