Breathing exercise · 2 · 6
Physiological sigh breath (2 · 6) for overwhelm, before something difficult
Simple counts — 2 · 6 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Stack a small second inhale on top of the first, then let it all go through your mouth. It works best in the hour before something difficult. We'll stay close to sensations rather than ideas.
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
- when you have five minutes and no idea where to start
- when you cannot sleep and do not want to get up
- before a presentation, in the corridor
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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.