Breathing exercise · 2 · 6
Physiological sigh for creative work
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. It works with other people in the house. You do not need silence. We'll stay close to sensations rather than ideas.
Why it can help
The long release through the mouth is where the relief comes from, and it usually arrives quickly.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 2s | 0s |
| Exhale | 6s | 2s |
One round is 8 seconds. At the default 10 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are the only person awake in the house
- before you open the email you have been avoiding
- after a long drive, to shake off the alertness
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Aim for something you could keep up in a waiting room without anyone noticing.
- 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 4-6 breathing: 10 rounds for a lonely evening, Slow box breathing for the early months or 5-7 breath (5 · 7) for heated moments.