Breathing exercise · 2 · 6
Physiological sigh exercise for Sunday evening — when you are not sure this will work
Rounds of 2 · 6, with the counting done for you.
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. Not being sure it will work is a perfectly good reason to try it once. Stay with what you can actually feel.
Why it can help
This is the one pattern here that works in a single round. Two or three are usually enough.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 2s | 0s |
| Exhale | 6s | 2s |
One round is 8 seconds. At the default 6 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have been given bad news and need to keep functioning
- in a hospital corridor, waiting for news
- after a long drive, to shake off the alertness
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- Notice which part of the breath feels tight, and reduce that count first.
- 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 4-2-6 breathing exercise for creative work — when you are on your own, Slow box breathing: 4 rounds for a hard conversation, when the weather has kept you inside or 2-1-4 breathing exercise for days when everything is too much — when the day has been loud.