Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing for the hours after people leave, when you have been on screens all day
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
The counts are short: 6 in, 2 held, 6 out, 2 held. Keep it moving. After a day of screens, the eyes and the shoulders need this first. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The short holds act as small punctuation marks, keeping the pattern from becoming a drift.
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 8 rounds this practice runs 128 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you notice your shoulders are up near your ears
- before you walk into a room full of people
- when you have five minutes and no idea where to start
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- There is no need to breathe deeply. Long and quiet is the aim.
- 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.