Breathing exercise · 6 · 2 · 6 · 2
How to use 6-2-6-2 breathing for a reset
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. A few minutes is the whole requirement. 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 6 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are tired but cannot afford to be
- at the kitchen table, with a cup of tea going cold
- when your hands are cold and your chest is tight
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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 4-2-6 breathing for the middle of the night, 4-8 breathing when the day has been loud or 4-7-8 breathing for the morning.