Breathing exercise · 6 · 2 · 6 · 2
How to use 6-2-6-2 breathing for a long illness, when you need something unremarkable
Simple counts — 6 · 2 · 6 · 2 — and a circle that keeps time.
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. Nothing dramatic happens here, and that is deliberate. Stay with what you can actually feel.
Why it can help
A slightly brisker rhythm raises the volume of your breathing without making it deep or dramatic.
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 6 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the minutes before an appointment you are dreading
- when you notice your shoulders are up near your ears
- when you have been given bad news and need to keep functioning
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- 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.