Breathing exercise · 2 · 6
Physiological sigh — 2 · 6 — for the end of the working day, when you have woken up too early
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
Stack a small second inhale on top of the first, then let it all go through your mouth. Waking too early is a specific kind of frustrating. This helps with the frustration. Simple things first: contact, weight, temperature.
Why it can help
The long release through the mouth is where the relief comes from, and it usually arrives quickly.
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
- when your hands are cold and your chest is tight
- when you are the only person awake in the house
- after a long drive, to shake off the alertness
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Sit upright. Your lungs work better when you are not folded in half.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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.