Breathing exercise · 2 · 6
How to use Physiological sigh for a long illness
The pattern is 2 · 6, which is 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
Two inhales, one long exhale. The second inhale is small — just a top-up — and the exhale is unhurried. Being at home and unable to settle is a very specific problem. We'll stay close to sensations rather than ideas.
Why it can help
The second short inhale re-inflates the small air sacs that collapse when you are tense. The long exhale then clears them.
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
- when the afternoon has gone flat
- in the minutes before an appointment you are dreading
- when your thoughts are moving faster than you are
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 Tight box breathing exercise for Friday evening, How to use Coherent 6-6 breathing or How to use Tight box breathing for days when everything is too much, before something difficult.