Breathing exercise · 2 · 6
How to use Physiological sigh for the commute, before something difficult
Rounds of 2 · 6, with the counting done for you.
Follow the circle. It counts for you.
How it works
Fill your lungs, add one more small sip of air, then exhale for 6 counts through the mouth. It works best in the hour before something difficult. Start with what's physical. Everything else can wait.
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 notice your shoulders are up near your ears
- at your desk, with the screen turned off for a moment
- when someone has annoyed you and you need to not react
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- If you lose count, start the round again rather than guessing.
- 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 4-2-6 breath (4 · 2 · 6) for deep focus, when you want to be left alone, How to use 5-2-7 breathing for a night shift, when you have been putting it off or 4-7-8 breath (4 · 7 · 8) for the early months, when the day has been loud.