Breathing exercise · 6 · 2 · 6 · 2
How to use 6-2-6-2 breathing for jet lag
The pattern is 6 · 2 · 6 · 2, which is even and rhythmic, with brief holds on both sides.
Follow the circle. It counts for you.
How it works
A quicker square — 6, 2, 6, 2 — for when you need to be alert rather than calm. Scattered attention is the raw material, not an obstacle. Simple things first: contact, weight, temperature.
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
- at your desk, with the screen turned off for a moment
- in the car, parked, before you go inside
- before you open the email you have been avoiding
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- If you wear a watch that tracks breathing, ignore it while you do this.
- 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 Slow box breathing: 10 rounds for creative work, 5-2-7 breathing for heavy days or Coherent 6-6 breathing: 10 rounds.