Breathing exercise · 2 · 6
Physiological sigh (2 · 6) for coming down after exercise, if you are tired of apps
Simple counts — 2 · 6 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Two inhales, one long exhale. The second inhale is small — just a top-up — and the exhale is unhurried. No account, no streak, no notification asking how you feel. We'll stay close to sensations rather than ideas.
Why it can help
The double inhale is what makes it different from ordinary long-exhale breathing.
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
- when you have been given bad news and need to keep functioning
- as a way to mark the end of the working day
- before you open the email you have been avoiding
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- Try the same pattern at a different time of day and see whether it feels different.
- 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.
If this rhythm does not suit you, try 4-7-8 breathing — 4 · 7 · 8 — for the middle of the night, when you have already had a long week, 7-11 breathing or How to use 3-5-7 breathing for a night shift.