Breathing exercise · 2 · 6
Physiological sigh if you are new to this
2 · 6 breathing: 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
In through the nose, in again a little more, then out through the mouth for a long, slow count. Nothing here assumes you have done this before. We'll stay close to sensations rather than ideas.
Why it can help
Because the exhale is through the mouth, there is a clear finish line, which helps under stress.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 2s | 0s |
| Exhale | 6s | 2s |
One round is 8 seconds. At the default 8 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you walk into a room full of people
- before a presentation, in the corridor
- at your desk, with the screen turned off for a moment
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- 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 Slow box breath (5 · 5 · 5 · 5) for heated moments, Gentle box breathing exercise for a reset or 5-7 breathing when you are short on time.