Breathing exercise · 2 · 6
Physiological sigh exercise for a long illness — when you want to finish something
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. Wanting to finish something is a better motivation than wanting to relax. Stay with what you can actually feel.
Why it can help
This is a good one to know because it takes about ten seconds and works almost anywhere.
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
- when the weather has been grey for a week
- in the two minutes after a difficult phone call
- when you have been given bad news and need to keep functioning
Tips
- Do it before you need it once, so that it is familiar when you do.
- You can do this with your eyes open. Nothing here requires privacy.
- 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 Box breathing — 4 · 4 · 4 · 4 — for bedtime, when you want something simple, Coherent 6-6 breathing — 6 · 6 — for travel days, when you have already had a long week or Coherent 6-6 breathing: 10 rounds for a break at work, on a day that started badly.