Breathing exercise · 6 · 2 · 6 · 2
How to use 6-2-6-2 breathing for a stolen moment of caregiving, before you go back to something hard
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 minutes here is cheaper than an hour of grinding. We'll stay close to sensations rather than ideas.
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 5 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the afternoon has gone flat
- when your hands are cold and your chest is tight
- when your thoughts are moving faster than you are
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- Try the same pattern at a different time of day and see whether it feels different.
- 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 Slow box breathing for the morning, when the house is busy, 5-2-7 breath (5 · 2 · 7) for bedtime, when you are not sure this will work or 4-8 breathing: 12 rounds for the end of the working day, before you go back to something hard.