Breathing exercise · 2 · 6
Physiological sigh — 2 · 6 — for a lonely evening, when you have just finished work
Rounds of 2 · 6, with the counting done for you.
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. Nothing abstract for the next few minutes.
Why it can help
The extra sip of air gives the exhale more to work with.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 2s | 0s |
| Exhale | 6s | 2s |
One round is 8 seconds. At the default 10 rounds this practice runs 80 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 have read the same paragraph three times
- when you are tired but cannot afford to be
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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 How to use Coherent 6-6 breathing for a hard conversation, after a difficult conversation, 4-2-6 breathing: 4 rounds for physical discomfort, when the weather has kept you inside or 7-11 breathing exercise for a stolen moment of caregiving — if you are fitting this around other people.