Breathing exercise · 2 · 6
Physiological sigh: 4 rounds for heated moments, when you are too tired to try hard
Rounds of 2 · 6, with the counting done for you.
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. Too tired to try hard is exactly the right amount of tired for this. Let the physical world hold your attention.
Why it can help
Most people sigh like this involuntarily several times a day. Doing it on purpose is the only change.
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
- before you open the email you have been avoiding
- as a way to mark the end of the working day
- when you cannot sleep and do not want to get up
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- 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 Box breathing — 4 · 4 · 4 · 4 — for Sunday evening, when you are not in the mood, Tight box breathing: 12 rounds for a break at work, when you have already had a long week or Coherent 5-5 breathing for a long wait, when you want to finish something.