Breathing exercise · 2 · 6
Physiological sigh exercise for anxious moments — when you are doing this for the first time
Simple counts — 2 · 6 — and a circle that keeps time.
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. If this is your first go, stay with the plainest version of the instructions. Let the physical world hold your attention.
Why it can help
The stacked inhale is the important part. One breath in, then a small extra sip on top.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 2s | 0s |
| Exhale | 6s | 2s |
One round is 8 seconds. At the default 10 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the minutes before an appointment you are dreading
- when the afternoon has gone flat
- in a hospital corridor, waiting for news
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- A shorter pattern done consistently beats a longer one done once.
- No holds means no buildup. The rhythm does all the work.
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 Soft 4-7-8 breathing: 5 rounds for after exercise, when you only have a few minutes, Soft 4-7-8 breathing for heated moments, when you cannot concentrate on anything else or Coherent 6-6 breathing: 10 rounds for a long illness, when you have been putting it off.