Breathing exercise · 6 · 2 · 6 · 2
6-2-6-2 breathing for the morning, if you have five quiet minutes
Rounds of 6 · 2 · 6 · 2, with the counting done for you.
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. Five quiet minutes is enough. Ten is generous. Nothing abstract for the next few minutes.
Why it can help
The briskness is mild. If it feels like hard work, slow everything down by a count.
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 4 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when your thoughts are moving faster than you are
- after a long drive, to shake off the alertness
- in a hospital corridor, waiting for news
Tips
- A shorter pattern done consistently beats a longer one done once.
- If you wear a watch that tracks breathing, ignore it while you do this.
- 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 coming down after exercise — when the house is busy, Soft 4-7-8 breath (4 · 4 · 8) for a long wait, when you are short on time or Slow box breathing — 5 · 5 · 5 · 5 — for being unwell, when you want to be left alone.