Breathing exercise · 2 · 6
Physiological sigh exercise for bedtime — when you only have a few minutes
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
In through the nose, in again a little more, then out through the mouth for a long, slow count. A few minutes is the whole requirement. Notice what's solid: the floor, the chair, your own weight.
Why it can help
There is nothing to count and nothing to remember beyond "in, in again, all the way out".
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
- when you cannot sleep and do not want to get up
- when the day has been fine but you still feel braced
- when someone has annoyed you and you need to not react
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Practising when you are calm makes it available when you are not.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 breathing: 5 rounds for being unwell, when you have been putting it off, Beginner box breathing: 10 rounds for a study session, when you are too tired to try hard or How to use Coherent 5-5 breathing for a study session, when you feel fine and want to stay that way.