Breathing exercise · 2 · 6
Physiological sigh (2 · 6) for Friday evening, when you are on your own
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
Fill your lungs, add one more small sip of air, then exhale for 6 counts through the mouth. Being on your own is not required, but it does make this simpler. Nothing abstract for the next few minutes.
Why it can help
The extra sip of air gives the exhale more to work with.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 2s | 0s |
| Exhale | 6s | 2s |
One round is 8 seconds. At the default 4 rounds this practice runs 32 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after a long drive, to shake off the alertness
- before you walk into a room full of people
- in the car, parked, before you go inside
Tips
- If you lose count, start the round again rather than guessing.
- Try the same pattern at a different time of day and see whether it feels different.
- 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 How to use Coherent 6-6 breathing for the hours after people leave, after eating too much, 3-5-7 breathing: 10 rounds for the middle of the night, when you have already had a long week or Coherent 4-4 breathing for the morning, when you have just finished work.