Breathing exercise · 2 · 6
Physiological sigh — 2 · 6 — for days when everything is too much, if you are doing this instead of scrolling
Simple counts — 2 · 6 — and a circle that keeps time.
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. Choosing this over scrolling counts as a good decision, even a small one. Let the physical world hold your attention.
Why it can help
The relief is usually physical and immediate, which makes it easier to trust than a slow practice.
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
- at the start of a study session, to set the tone
- in the two minutes after a difficult phone call
- when you have been given bad news and need to keep functioning
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 breathing for a hot day, when the house is busy, Uneven box breathing — 4 · 4 · 6 · 2 — for days when everything is too much, when you are not sure this will work or 4-8 breathing — 4 · 8 — for creative work, when you are too tired to try hard.