Breathing exercise · 2 · 6
How to use Physiological sigh for coming down after exercise, if you are doing this in the middle of the day
Simple counts — 2 · 6 — and a circle that keeps time.
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. Midday is an underrated time for this. Nothing abstract for the next few minutes.
Why it can help
The stacked inhale is the important part. One breath in, then a small extra sip on top.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 2s | 0s |
| Exhale | 6s | 2s |
One round is 8 seconds. At the default 4 rounds this practice runs 32 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you notice your shoulders are up near your ears
- when your thoughts are moving faster than you are
- as a way to mark the end of the working day
Tips
- Practising when you are calm makes it available when you are not.
- Try it lying down with your knees bent if sitting upright feels like effort.
- 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 breath (3 · 3 · 3 · 3) for the commute, when you are somewhere unfamiliar, 7-11 breathing — 7 · 11 — for days when everything is too much, if you have done this a hundred times or 5-7 breathing — 5 · 7 — for a break at work, if you are doing this instead of scrolling.