Breathing exercise · 2 · 6
Physiological sigh (2 · 6) for a lonely evening, when you are somewhere unfamiliar
Rounds of 2 · 6, with the counting done for you.
Follow the circle. It counts for you.
How it works
Fill your lungs, add one more small sip of air, then exhale for 6 counts through the mouth. It travels well. Hotels, spare rooms, other people’s sofas. Nothing abstract for the next few minutes.
Why it can help
It tends to produce a visible drop in the shoulders. That is usually the first thing people notice.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 2s | 0s |
| Exhale | 6s | 2s |
One round is 8 seconds. At the default 5 rounds this practice runs 40 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after an argument, before you decide what to say next
- when you are the only person awake in the house
- when you have been given bad news and need to keep functioning
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- The pauses should never feel like a competition. Shorten them if they do.
- 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.