Breathing exercise · 2 · 6
Physiological sigh exercise for a grey day
The pattern is 2 · 6, which is 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
Breathe in through your nose. Before you let it out, take a second short sip of air on top. Then release everything slowly through your mouth. A day that started badly does not have to stay that way. Simple things first: contact, weight, temperature.
Why it can help
The double inhale is what makes it different from ordinary long-exhale breathing.
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 been given bad news and need to keep functioning
- before you open the email you have been avoiding
- before a presentation, in the corridor
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- If you wear a watch that tracks breathing, ignore it while you do this.
- Because there is no pause, you can keep this going while walking or talking.
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 Monday morning, Uneven box breathing or How to use Tight box breathing for a long wait.