Breathing exercise · 2-2-2-6 · 10 min
Three-Part Breath
Fill the belly, then the ribs, then the chest, and let it all go. A full, nourishing breath.
Start Three-Part Breath (10 min)
Follow the circle: it grows as you breathe in and softens as you breathe out.
The 2-2-2-6 pattern, step by step
- Fill the belly for 2 seconds.
- Fill the ribs for 2 seconds.
- Fill the chest for 2 seconds.
- Breathe all the way out for 6 seconds.
That is one round, lasting 12 seconds, or about 5 breaths a minute. Repeat it gently for around 10 minutes. If any count feels too long, shorten it: the breath should always feel comfortable.
Gentle reminders during the session
- Think of filling a glass of water from the bottom up.
- Empty from the top down as you breathe out.
- No forcing: three soft sips of air.
- Notice how much space you have inside.
- Let your whole body be part of the breath.
Good for when you feel
Similar breathing exercises
- Even WavesSlow, even breaths at about six a minute. Balancing and quietly restorative.
- Soft LiftA gentle, slightly brighter rhythm for when you feel flat and foggy.
- Morning RiseA bright, steady rhythm to clear the fog and greet the day gently.
- Gentle PauseA slow, longer exhale tells your body it is safe to soften. The perfect reset.
- 4 · 7 · 8 Wind-DownA classic for winding down before sleep. Skip the hold if it feels uncomfortable.
- Hand on HeartRest a hand on your chest. Breathe in kindness, breathe out the harsh inner voice.
Pair it with a guided relaxation
- Warm Light Body ScanA slow glow from head to toe
- Hands of KindnessOffer yourself the comfort you would give a friend
- Footsteps on the ShoreWalk with the rhythm of the waves
Questions people ask
How long should I practise Three-Part Breath?
We recommend about 10 minutes, but even a few rounds can help. Choose any length from 1 to 20 minutes in the app.
When is Three-Part Breath most helpful?
Many people reach for it when they feel low or tired. Notice how you feel afterwards and keep the ones that suit you.