Breathing exercise · 2 · 6
Physiological sigh: 10 rounds for a grey day, when you want something simple
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. Simple is the point. There is no advanced version to graduate to. The body is the most reliable place to begin.
Why it can help
Most people sigh like this involuntarily several times a day. Doing it on purpose is the only change.
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
- after an argument, before you decide what to say next
- before a presentation, in the corridor
- in the car, parked, before you go inside
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- 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 2-1-4 breath (2 · 1 · 4) for a grey day, if you are fitting this around other people, Coherent 4-4 breath (4 · 4) for a night shift, when you only have a few minutes or 4-2-6 breath (4 · 2 · 6) for the morning after, before you go back to something hard.