Breathing exercise · 2 · 6
Physiological sigh exercise for a break at work — when you have already had a long week
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
Fill your lungs, add one more small sip of air, then exhale for 6 counts through the mouth. Long weeks are cumulative. This is a small subtraction. The body is the most reliable place to begin.
Why it can help
This is the one pattern here that works in a single round. Two or three are usually enough.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 2s | 0s |
| Exhale | 6s | 2s |
One round is 8 seconds. At the default 4 rounds this practice runs 32 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- as a way to mark the end of the working day
- in the car, parked, before you go inside
- just before you have to say something difficult
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Two minutes done properly beats ten minutes done while checking your phone.
- No holds means no buildup. The rhythm does all the work.
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.