Breathing exercise · 2 · 6
Physiological sigh (2 · 6) for the early months
A 2 · 6 rhythm — 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. Difficult conversations leave a residue. This is for the residue. Let the physical world hold your attention.
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 5 rounds this practice runs 40 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you cannot sleep and do not want to get up
- when the afternoon has gone flat
- on a train or a bus, with your bag on your lap
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- The pauses should never feel like a competition. Shorten them if they do.
- 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 Coherent 4-4 breathing exercise, 6-2-6-2 breath (6 · 2 · 6 · 2) for travel days, before something difficult or Beginner box breathing.