Breathing exercise · 2 · 6
Physiological sigh: 6 rounds for a hard week
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. Midday is an underrated time for this. Nothing abstract for the next few minutes.
Why it can help
The stacked inhale is the important part. One breath in, then a small extra sip on top.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 2s | 0s |
| Exhale | 6s | 2s |
One round is 8 seconds. At the default 6 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when your hands are cold and your chest is tight
- in the two minutes after a difficult phone call
- when you are tired but cannot afford to be
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- 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 How to use Gentle box breathing for travel days, 4-6 breathing exercise for a noisy room or 3-5-7 breathing exercise for the commute.