Breathing exercise · 2 · 6
How to use Physiological sigh for a noisy room, when you have been meaning to start
Simple counts — 2 · 6 — and a circle that keeps time.
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. You have been meaning to start. This is the least intimidating way in. Let the physical world hold your attention.
Why it can help
Two inhales and one long out-breath. That is the entire technique.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 2s | 0s |
| Exhale | 6s | 2s |
One round is 8 seconds. At the default 12 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before a presentation, in the corridor
- when the weather has been grey for a week
- before you walk into a room full of people
Tips
- Count in your head, or let the circle on this page count for you.
- If you wear a watch that tracks breathing, ignore it while you do this.
- No holds means no buildup. The rhythm does all the work.
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.