Breathing exercise · 6 · 2 · 6 · 2
How to use 6-2-6-2 breathing for Sunday evening, when you are on your own
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. Being on your own is not required, but it does make this simpler. We'll stay close to sensations rather than ideas.
Why it can help
It is a reasonable substitute for standing up and walking around, when you cannot.
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 10 rounds this practice runs 160 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when your hands are cold and your chest is tight
- on a train or a bus, with your bag on your lap
- before you walk into a room full of people
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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.