Breathing exercise · 2 · 6
Physiological sigh exercise for the morning after
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. Work thoughts are allowed to be there. They just do not get to drive. 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
- after an argument, before you decide what to say next
- just before you have to say something difficult
- when you wake at 3am and the room feels too quiet
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- Sit upright. Your lungs work better when you are not folded in half.
- 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 Box breathing — 4 · 4 · 4 · 4 — for a hospital waiting room, when the weather has kept you inside, How to use 2-1-4 breathing for heated moments or Gentle box breathing when the house is busy.