Breathing exercise · 2 · 6
Physiological sigh: 5 rounds for jet lag, when you are not in the mood
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
In through the nose, in again a little more, then out through the mouth for a long, slow count. Not being in the mood is a normal starting point. Start with what's physical. Everything else can wait.
Why it can help
The relief is usually physical and immediate, which makes it easier to trust than a slow practice.
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
- on a train or a bus, with your bag on your lap
- when the day has been fine but you still feel braced
- after a long drive, to shake off the alertness
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- There is no need to breathe deeply. Long and quiet is the aim.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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 3-6 breath (3 · 6) for a long wait, when the house is busy, Coherent 6-6 breathing — 6 · 6 — for a grey day, when you only have a few minutes or 5-7 breathing for a noisy room, on a low-energy afternoon.