Breathing exercise · 2 · 6
Physiological sigh: 5 rounds for anxious moments, if you are new to this
Simple counts — 2 · 6 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
In through the nose, in again a little more, then out through the mouth for a long, slow count. Nothing here assumes you have done this before. Simple things first: contact, weight, temperature.
Why it can help
Because the exhale is through the mouth, there is a clear finish line, which helps under stress.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 2s | 0s |
| Exhale | 6s | 2s |
One round is 8 seconds. At the default 5 rounds this practice runs 40 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
- in the car, parked, before you go inside
- at your desk, with the screen turned off for a moment
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- There is no need to breathe deeply. Long and quiet is the aim.
- 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 Physiological sigh exercise for a night shift — when you cannot concentrate on anything else, How to use 4-2-6 breathing for the end of the working day, when you are at home and cannot settle or Coherent 5-5 breath (5 · 5) for Monday morning, when you are at home and cannot settle.