Breathing exercise · 2 · 6
Physiological sigh exercise for heated moments
Rounds of 2 · 6, with the counting done for you.
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. Feeling fine is a good reason to do this, not a reason to skip it. We'll stay close to sensations rather than ideas.
Why it can help
The extra sip of air gives the exhale more to work with.
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
- when you wake at 3am and the room feels too quiet
- when you cannot sleep and do not want to get up
- before you open the email you have been avoiding
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Keep your jaw loose. People clench it without noticing during holds.
- 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.
If this rhythm does not suit you, try How to use 6-2-6-2 breathing for a grey day, 4-2-6 breathing: 5 rounds for a long illness or How to use Uneven box breathing for Friday evening.