Breathing exercise · 2 · 6
How to use Physiological sigh for bedtime, when you are short on time
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. Pick this one when you are short on time. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The long release through the mouth is where the relief comes from, and it usually arrives quickly.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 2s | 0s |
| Exhale | 6s | 2s |
One round is 8 seconds. At the default 6 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after a long drive, to shake off the alertness
- just before you have to say something difficult
- when the afternoon has gone flat
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Notice which part of the breath feels tight, and reduce that count first.
- 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 4-7-8 breathing — 4 · 7 · 8 — for physical discomfort, if you are doing this in the middle of the day, How to use Physiological sigh for physical discomfort, on a low-energy afternoon or 5-7 breathing: 4 rounds for the hours after people leave, when your attention is scattered.