Breathing exercise · 2 · 6
Physiological sigh for a long wait, when you only have a few minutes
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
Breathe in through your nose. Before you let it out, take a second short sip of air on top. Then release everything slowly through your mouth. A few minutes is the whole requirement. Let the physical world hold your attention.
Why it can help
It is closer to a physical reflex than a meditation, which is why it works when thinking does not.
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 have five minutes and no idea where to start
- when you cannot sleep and do not want to get up
- when you notice your shoulders are up near your ears
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- Set a timer for the rounds you want, so you are not watching the clock.
- 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 Coherent 4-4 breathing: 10 rounds for a hard conversation, before you go back to something hard, Quick 2-1-2-1 breathing exercise for coming down after exercise — when you want to be left alone or 2-1-4 breathing exercise for a hard week — when you are not sure this will work.