Breathing exercise · 6 · 2 · 6 · 2
How to use 6-2-6-2 breathing for a hospital waiting room, after eating too much
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
In for 6, hold for 2, out for 6, hold for 2. Keep the pace slightly brisker than resting. Do this sitting up, not lying down, if you have just eaten. Simple things first: contact, weight, temperature.
Why it can help
If you feel light-headed, stop and breathe normally. Brisk should not mean strained.
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 10 rounds this practice runs 160 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- when you cannot sleep and do not want to get up
- when you wake at 3am and the room feels too quiet
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- The pauses should never feel like a competition. Shorten them if they do.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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 3-5-7 breathing — 3 · 5 · 7 — for the end of the working day, when you feel restless rather than tired, 5-2-7 breathing — 5 · 2 · 7 — for Friday evening, when the house is busy or Uneven box breathing exercise for bedtime — when you need something unremarkable.