Breathing exercise · 2 · 6
Physiological sigh: 4 rounds for deep focus, before something difficult
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
Two inhales, one long exhale. The second inhale is small — just a top-up — and the exhale is unhurried. It works best in the hour before something difficult. We'll stay close to sensations rather than ideas.
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 4 rounds this practice runs 32 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have been given bad news and need to keep functioning
- after a long drive, to shake off the alertness
- when the afternoon has gone flat
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- 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 Coherent 6-6 breath (6 · 6) for a cold morning, on a low-energy afternoon, Coherent 4-4 breathing exercise for the end of the working day — if you are sceptical about all of this or 5-7 breathing for physical discomfort, if you are new to this.