Breathing exercise · 2 · 6
Physiological sigh for a reset, after a long day
Simple counts — 2 · 6 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Fill your lungs, add one more small sip of air, then exhale for 6 counts through the mouth. Use it at the end of a long day, not at the start of one. Notice what's solid: the floor, the chair, your own weight.
Why it can help
This is the one to use when you have thirty seconds and no patience.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 2s | 0s |
| Exhale | 6s | 2s |
One round is 8 seconds. At the default 4 rounds this practice runs 32 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in a hospital corridor, waiting for news
- in the minutes before an appointment you are dreading
- when you notice your shoulders are up near your ears
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- The pauses should never feel like a competition. Shorten them if they do.
- 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 Uneven box breathing for a hot day, if you are doing this instead of scrolling, Double-inhale sigh breathing: 12 rounds for a big decision, when your attention is scattered or 4-6 breath (4 · 6) for the middle of the night, when you are at home and cannot settle.