Breathing exercise · 2 · 6
How to use Physiological sigh for a night shift, when nothing else has worked today
2 · 6 breathing: 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
In through the nose, in again a little more, then out through the mouth for a long, slow count. Nothing else has worked today. That is not a reason to skip this. We'll stay close to sensations rather than ideas.
Why it can help
It is closer to a physical reflex than a meditation, which is why it works when thinking does not.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 2s | 0s |
| Exhale | 6s | 2s |
One round is 8 seconds. At the default 10 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are the only person awake in the house
- when the day has been fine but you still feel braced
- after an argument, before you decide what to say next
Tips
- Do it before you need it once, so that it is familiar when you do.
- Practising when you are calm makes it available when you are not.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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 Quick 2-1-2-1 breath (2 · 1 · 2 · 1) for the hours after people leave, when you have already had a long week, Tight box breathing — 4 · 1 · 4 · 1 — for a stolen moment of caregiving, when you are somewhere unfamiliar or 4-6 breathing — 4 · 6 — for anxious moments, when you have been meaning to start.