Breathing exercise · 2 · 6
Physiological sigh (2 · 6) for a hard conversation, when you are not sure this will work
Simple counts — 2 · 6 — and a circle that keeps time.
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. Not being sure it will work is a perfectly good reason to try it once. Start with what's physical. Everything else can wait.
Why it can help
It works well as a first response, before you decide whether you need anything longer.
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 you have read the same paragraph three times
- after a long drive, to shake off the alertness
- in a hospital corridor, waiting for news
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- If you wear a watch that tracks breathing, ignore it while you do this.
- 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.