Breathing exercise · 2 · 6
Physiological sigh: 5 rounds for the morning after, when you have been meaning to start
Rounds of 2 · 6, with the counting done for you.
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. You have been meaning to start. This is the least intimidating way in. Simple things first: contact, weight, temperature.
Why it can help
It tends to produce a visible drop in the shoulders. That is usually the first thing people notice.
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
- when the afternoon has gone flat
- at your desk, with the screen turned off for a moment
- in the two minutes after a difficult phone call
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- 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 Double-inhale sigh for bedtime, when you cannot concentrate on anything else, How to use Coherent 4-4 breathing for a hospital waiting room, if you have done this a hundred times or Physiological sigh (2 · 6) for a big decision, when the day has been loud.