Breathing exercise · 2 · 6
Physiological sigh (2 · 6) for being unwell, after eating too much
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
Fill your lungs, add one more small sip of air, then exhale for 6 counts through the mouth. Do this sitting up, not lying down, if you have just eaten. 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 12 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are tired but cannot afford to be
- when your thoughts are moving faster than you are
- as a way to mark the end of the working day
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- Sit upright. Your lungs work better when you are not folded in half.
- 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 7-11 breath (7 · 11) for Monday morning, after a difficult conversation, How to use 4-6 breathing for a cold morning, after a long day or 5-7 breathing for the early months, when you have woken up too early.