Breathing exercise · 2 · 6
Physiological sigh: 4 rounds for a cold morning, when nothing else has worked today
The pattern is 2 · 6, which is 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
Breathe in through your nose. Before you let it out, take a second short sip of air on top. Then release everything slowly through your mouth. Nothing else has worked today. That is not a reason to skip this. Stay with what you can actually feel.
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
- when someone has annoyed you and you need to not react
- when you have read the same paragraph three times
- before you open the email you have been avoiding
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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 Uneven box breathing, 4-2-6 breathing for bedtime or 4-6 breathing for a break at work.