Breathing exercise · 6 · 2 · 6 · 2
How to use 6-2-6-2 breathing for anxious moments, after a difficult conversation
Rounds of 6 · 2 · 6 · 2, with the counting done for you.
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. Difficult conversations leave a residue. This is for the residue. We'll stay close to sensations rather than ideas.
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 4 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- in the car, parked, before you go inside
- after an argument, before you decide what to say next
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Two minutes done properly beats ten minutes done while checking your phone.
- Never push through a hold. Coming out of it early is always the right call.
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 Tight box breathing: 12 rounds for the commute, when you have been putting it off, 4-6 breathing exercise for a lonely evening — if you are tired of apps or How to use 3-6 breathing for a hard conversation, on a low-energy afternoon.