Breathing exercise · 2 · 6
Physiological sigh: 4 rounds for a hot day
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
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. Bad weather is a decent excuse to stay in and do this. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Because it is so short, there is no commitment and no way to fail at it.
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
- in the car, parked, before you go inside
- as a way to mark the end of the working day
- at your desk, with the screen turned off for a moment
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Notice which part of the breath feels tight, and reduce that count first.
- No holds means no buildup. The rhythm does all the work.
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 Gentle box breathing for the morning, 2-1-4 breathing exercise for the morning or How to use 2-1-4 breathing for jet lag.