Breathing exercise · 2 · 6
Physiological sigh for the morning after, when you have more time than usual
Rounds of 2 · 6, with the counting done for you.
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. This is the longer version, for a day with some slack in it. Let the physical world hold your attention.
Why it can help
It tends to produce a visible drop in the shoulders. That is usually the first thing people notice.
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
- after an argument, before you decide what to say next
- when you are tired but cannot afford to be
- when you notice your shoulders are up near your ears
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Two minutes done properly beats ten minutes done while checking your phone.
- Because there is no pause, you can keep this going while walking or talking.
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.