Breathing exercise · 2 · 6
Physiological sigh for a lonely evening, when the day has been loud
Rounds of 2 · 6, with the counting done for you.
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. For days that were loud from the moment they started. We'll stay close to sensations rather than ideas.
Why it can help
Two inhales and one long out-breath. That is the entire technique.
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
- when you cannot sleep and do not want to get up
- when the afternoon has gone flat
- at the start of a study session, to set the tone
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- If you wear a watch that tracks breathing, ignore it while you do this.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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 5-2-7 breathing: 5 rounds for a hard conversation, 4-7-8 breathing exercise for heated moments or Slow box breathing exercise.