Breathing exercise · 2 · 6
Physiological sigh: 12 rounds
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
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. It travels well. Hotels, spare rooms, other people’s sofas. Nothing abstract for the next few minutes.
Why it can help
Because it is so short, there is no commitment and no way to fail at it.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 2s | 0s |
| Exhale | 6s | 2s |
One round is 8 seconds. At the default 12 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at the kitchen table, with a cup of tea going cold
- when you cannot sleep and do not want to get up
- when the weather has been grey for a week
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- There is no need to breathe deeply. Long and quiet is the aim.
- No holds means no buildup. The rhythm does all the work.
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 3-6 breathing when you are somewhere noisy, 4-6 breathing for bedtime or 4-7-8 breathing for a lonely evening.