Breathing exercise · 2 · 6
Physiological sigh (2 · 6) for the commute, if you are doing this instead of scrolling
Rounds of 2 · 6, with the counting done for you.
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. Choosing this over scrolling counts as a good decision, even a small one. The body is the most reliable place to begin.
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 5 rounds this practice runs 40 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- on a train or a bus, with your bag on your lap
- when you have been given bad news and need to keep functioning
- while you are waiting for something to start
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- 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 Coherent 5-5 breathing — 5 · 5 — for a ten-minute window, when you are too tired to try hard, How to use 5-7 breathing for anxious moments, when you have been on screens all day or 6-2-6-2 breath (6 · 2 · 6 · 2) for a ten-minute window, if you are doing this instead of scrolling.