Breathing exercise · 2 · 6
Physiological sigh exercise for a hospital waiting room — when the house is busy
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
In through the nose, in again a little more, then out through the mouth for a long, slow count. It works with other people in the house. You do not need silence. The body is the most reliable place to begin.
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 6 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have read the same paragraph three times
- when you are tired but cannot afford to be
- on a train or a bus, with your bag on your lap
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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 2-1-4 breath (2 · 1 · 4) for jet lag, after a difficult conversation, Uneven box breathing exercise for a stolen moment of caregiving — if you are new to this or 5-2-7 breathing for physical discomfort, before you go back to something hard.