Breathing exercise · 2 · 6
Physiological sigh exercise for a night shift — when you cannot concentrate on anything else
2 · 6 breathing: 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
Stack a small second inhale on top of the first, then let it all go through your mouth. When concentration is gone, work with what is left. The body is the most reliable place to begin.
Why it can help
It tends to produce a visible drop in the shoulders. That is usually the first thing people notice.
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
- in the car, parked, before you go inside
- when you wake at 3am and the room feels too quiet
- when the weather has been grey for a week
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- Try it lying down with your knees bent if sitting upright feels like effort.
- 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.