Breathing exercise · 2 · 6
Physiological sigh (2 · 6) for a break at work
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
Stack a small second inhale on top of the first, then let it all go through your mouth. The gap right after work is the easiest one to use. Let the physical world hold your attention.
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 4 rounds this practice runs 32 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the afternoon has gone flat
- when you are tired but cannot afford to be
- when you have read the same paragraph three times
Tips
- If you lose count, start the round again rather than guessing.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Because there is no pause, you can keep this going while walking or talking.
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 breath (4 · 4 · 8) for a long wait, Double-inhale sigh exercise for the commute or How to use Gentle box breathing.