Breathing exercise · 2 · 6
Physiological sigh: 10 rounds for travel days, on a low-energy afternoon
2 · 6 breathing: 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
Stack a small second inhale on top of the first, then let it all go through your mouth. Low-energy afternoons are what this was written for. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The second short inhale re-inflates the small air sacs that collapse when you are tense. The long exhale then clears them.
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 the afternoon has gone flat
- when you have read the same paragraph three times
- just before you have to say something difficult
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- Do the last round slightly smaller than the others. It makes stopping easier.
- 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 5-7 breathing: 10 rounds for a cold morning, when you are cold and want to be warm, How to use 7-11 breathing for a study session, when you are on your own or Tight box breathing exercise for a big decision — when you are waiting for something.