Breathing exercise · 2 · 6
Physiological sigh exercise for a stolen moment of caregiving — when the day has been loud
Simple counts — 2 · 6 — and a circle that keeps time.
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. For days that were loud from the moment they started. Simple things first: contact, weight, temperature.
Why it can help
Because it is so short, there is no commitment and no way to fail at it.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 2s | 0s |
| Exhale | 6s | 2s |
One round is 8 seconds. At the default 12 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after an argument, before you decide what to say next
- at your desk, with the screen turned off for a moment
- when you notice your shoulders are up near your ears
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- 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 a hard week, when you want to finish something, 5-7 breath (5 · 7) for a long illness, when nothing else has worked today or Physiological sigh (2 · 6) for physical discomfort, when you feel restless rather than tired.