Breathing exercise · 2 · 6
How to use Physiological sigh for the early months, when the weather has kept you inside
A 2 · 6 rhythm — 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
Fill your lungs, add one more small sip of air, then exhale for 6 counts through the mouth. Bad weather is a decent excuse to stay in and do this. We'll stay close to sensations rather than ideas.
Why it can help
This is a good one to know because it takes about ten seconds and works almost anywhere.
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 wake at 3am and the room feels too quiet
- when you are tired but cannot afford to be
- when the day has been fine but you still feel braced
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- If you wear a watch that tracks breathing, ignore it while you do this.
- 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 Soft 4-7-8 breathing exercise for the early months — if you are doing this in the middle of the day, Uneven box breathing for the end of the working day, if you have five quiet minutes or Physiological sigh exercise for the early months — when you are cold and want to be warm.