Breathing exercise · 2 · 6
Physiological sigh for a hard conversation
Simple counts — 2 · 6 — and a circle that keeps time.
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. After a day of screens, the eyes and the shoulders need this first. Simple things first: contact, weight, temperature.
Why it can help
The double inhale is what makes it different from ordinary long-exhale breathing.
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
- after an argument, before you decide what to say next
- at the kitchen table, with a cup of tea going cold
- after a long drive, to shake off the alertness
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- Try it lying down with your knees bent if sitting upright feels like effort.
- 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 4-7-8 breathing for a study session, 3-6 breathing for deep focus or Coherent 4-4 breath for the middle of the night.