Breathing exercise · 6 · 2 · 6 · 2
How to use 6-2-6-2 breathing for the middle of the night, when you have tried everything else
Simple counts — 6 · 2 · 6 · 2 — and a circle that keeps time.
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. This assumes you have already tried the obvious things. Stay with what you can actually feel.
Why it can help
It works best at the front edge of a task, when you need to shift from scattered to started.
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
- when you cannot sleep and do not want to get up
- at the start of a study session, to set the tone
- when the afternoon has gone flat
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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.
If this rhythm does not suit you, try 3-6 breathing — 3 · 6 — for the morning after, when you are doing this for the first time, 3-5-7 breathing exercise for a study session — on a low-energy afternoon or 4-7-8 breathing for days when everything is too much, if you have done this a hundred times.