Breathing exercise · 2 · 6
How to use Physiological sigh for exam nerves, when you are not in the mood
Rounds of 2 · 6, with the counting done for you.
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. Not being in the mood is a normal starting point. Start with what's physical. Everything else can wait.
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 12 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- when the afternoon has gone flat
- when you wake at 3am and the room feels too quiet
Tips
- Count in your head, or let the circle on this page count for you.
- There is no need to breathe deeply. Long and quiet is the aim.
- 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.
If this rhythm does not suit you, try 4-8 breathing for a cold morning, when you are on your own, 3-5-7 breathing: 6 rounds for Sunday evening, after a long day or Physiological sigh breath (2 · 6) for overwhelm, before something difficult.