Breathing exercise · 2 · 6
How to use Physiological sigh for Sunday evening, if you have five quiet minutes
Rounds of 2 · 6, with the counting done for you.
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. Five quiet minutes is enough. Ten is generous. The body is the most reliable place to begin.
Why it can help
It works well as a first response, before you decide whether you need anything longer.
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
- when you have been given bad news and need to keep functioning
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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 4-6 breath (4 · 6) for the end of the working day, when you cannot concentrate on anything else, Gentle box breathing — 3 · 3 · 3 · 3 — for heavy days, when you feel restless rather than tired or 2-1-4 breathing: 5 rounds for exam nerves, if you are doing this in the middle of the day.