Breathing exercise · 2 · 6
Physiological sigh exercise for the early months — when you are cold and want to be warm
A 2 · 6 rhythm — 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
Stack a small second inhale on top of the first, then let it all go through your mouth. Get a blanket first. Being cold defeats the point. Stay with what you can actually feel.
Why it can help
It works well as a first response, before you decide whether you need anything longer.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 2s | 0s |
| Exhale | 6s | 2s |
One round is 8 seconds. At the default 5 rounds this practice runs 40 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- on a train or a bus, with your bag on your lap
- before a presentation, in the corridor
- after an argument, before you decide what to say next
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- 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.