Breathing exercise · 2 · 6
Physiological sigh for a hot day, when you are cold and want to be warm
2 · 6 breathing: 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. Simple things first: contact, weight, temperature.
Why it can help
Because it is so short, there is no commitment and no way to fail at it.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 2s | 0s |
| Exhale | 6s | 2s |
One round is 8 seconds. At the default 8 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- while you are waiting for something to start
- in the car, parked, before you go inside
- when you have five minutes and no idea where to start
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- 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 Coherent 4-4 breath (4 · 4) for Sunday evening, when you have been meaning to start, Coherent 5-5 breathing for a hard week, before something difficult or Coherent 6-6 breathing exercise for a noisy room — when you have just finished work.