Breathing exercise · 2 · 6
Physiological sigh — 2 · 6 — for a long wait, if you are doing this in the middle of the day
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
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. Midday is an underrated time for this. Notice what's solid: the floor, the chair, your own weight.
Why it can help
It is the least elegant exercise here and often the most effective in the moment.
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
- in the minutes before an appointment you are dreading
- before you walk into a room full of people
- just before you have to say something difficult
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- Do it before you need it once, so that it is familiar when you do.
- 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.