Breathing exercise · 2 · 6
Physiological sigh exercise for the middle of the night — when you have been on screens all day
The pattern is 2 · 6, which is 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. After a day of screens, the eyes and the shoulders need this first. Simple things first: contact, weight, temperature.
Why it can help
Most people sigh like this involuntarily several times a day. Doing it on purpose is the only change.
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
- in the minutes before an appointment you are dreading
- on a train or a bus, with your bag on your lap
- when you have been given bad news and need to keep functioning
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- You can do this with your eyes open. Nothing here requires privacy.
- 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 How to use Coherent 6-6 breathing for the hours after people leave, after eating too much, How to use 3-6 breathing for a big decision, when you are not in the mood or How to use 4-6 breathing for a reset, after eating too much.