Breathing exercise · 2 · 6
How to use Physiological sigh for being unwell, when you are doing this for the first time
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
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. If this is your first go, stay with the plainest version of the instructions. Stay with what you can actually feel.
Why it can help
It tends to produce a visible drop in the shoulders. That is usually the first thing people notice.
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
- when your thoughts are moving faster than you are
- in the car, parked, before you go inside
- when the afternoon has gone flat
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- 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 How to use 4-2-6 breathing for a hot day, if you are fitting this around other people, Gentle box breathing: 10 rounds for a hot day, when you cannot concentrate on anything else or How to use 4-6 breathing for jet lag, when you need something unremarkable.