Breathing exercise · 6 · 2 · 6 · 2
How to use 6-2-6-2 breathing for heated moments, when you want to be left alone
A 6 · 2 · 6 · 2 rhythm — even and rhythmic, with brief holds on both sides.
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. Nothing here asks anything of you socially. Stay with what you can actually feel.
Why it can help
The rhythm gives your attention something brisk to follow, which helps more than caffeine at the wrong hour.
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 12 rounds this practice runs 192 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- as a way to mark the end of the working day
- when you are the only person awake in the house
- when you are tired but cannot afford to be
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- 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.
If this rhythm does not suit you, try Coherent 4-4 breathing: 10 rounds for a hard conversation, before you go back to something hard, How to use 5-2-7 breathing for a long illness, when you have already had a long week or 4-7-8 breath (4 · 7 · 8) for bedtime, when you feel fine and want to stay that way.