Breathing exercise · 2 · 6
How to use Physiological sigh for a break at work, when you are somewhere unfamiliar
A 2 · 6 rhythm — a second short sip of air on top of the first, then a long release.
Follow the circle. It counts for you.
How it works
Breathe in through your nose. Before you let it out, take a second short sip of air on top. Then release everything slowly through your mouth. It travels well. Hotels, spare rooms, other people’s sofas. Stay with what you can actually feel.
Why it can help
Because it is so short, there is no commitment and no way to fail at it.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 2s | 0s |
| Exhale | 6s | 2s |
One round is 8 seconds. At the default 8 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after an argument, before you decide what to say next
- while you are waiting for something to start
- when your hands are cold and your chest is tight
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- No holds means no buildup. The rhythm does all the work.
Please note
The double inhale is gentle, but if you feel lightheaded, reduce it to a single inhale and a long exhale. Stop if you feel dizzy. If you have a heart or lung condition, check with a doctor before starting a new breathing practice.
If this rhythm does not suit you, try Gentle box breathing — 3 · 3 · 3 · 3 — for creative work, when the day has been loud, 3-6 breathing for bedtime, when you are on your own or 6-2-6-2 breathing for a cold morning, when you are not sure this will work.