Breathing exercise · 2 · 6
Physiological sigh for days when everything is too much, when you want to finish something
Simple counts — 2 · 6 — and a circle that keeps time.
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. Wanting to finish something is a better motivation than wanting to relax. The body is the most reliable place to begin.
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 6 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have read the same paragraph three times
- before a presentation, in the corridor
- when you are tired but cannot afford to be
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- The counts are a guide. If a number feels too long, shorten every side by one.
- 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 How to use Beginner box breathing for a big decision, if you have five quiet minutes, How to use Coherent 5-5 breathing for being unwell, when you need to stop thinking about work or 2-1-4 breathing for the commute, when you are waiting for something.