Breathing exercise · 2 · 6
Physiological sigh (2 · 6) for a big decision, when the day has been loud
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
In through the nose, in again a little more, then out through the mouth for a long, slow count. For days that were loud from the moment they started. Let the physical world hold your attention.
Why it can help
Because the exhale is through the mouth, there is a clear finish line, which helps under stress.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 2s | 0s |
| Exhale | 6s | 2s |
One round is 8 seconds. At the default 8 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have five minutes and no idea where to start
- in the two minutes after a difficult phone call
- at the start of a study session, to set the tone
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- The counts are a guide. If a number feels too long, shorten every side by one.
- 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 2-1-4 breathing exercise for a long wait — when you have been on screens all day, How to use 2-1-4 breathing for deep focus, when you are somewhere unfamiliar or 3-5-7 breathing: 6 rounds for Sunday evening, after a long day.