Breathing exercise · 2 · 6
How to use Physiological sigh for the morning, when you are too tired to try hard
Simple counts — 2 · 6 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Two inhales, one long exhale. The second inhale is small — just a top-up — and the exhale is unhurried. Too tired to try hard is exactly the right amount of tired for this. Stay with what you can actually feel.
Why it can help
This is the one pattern here that works in a single round. Two or three are usually enough.
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
- before a presentation, in the corridor
- at your desk, with the screen turned off for a moment
- when the day has been fine but you still feel braced
Tips
- Count in your head, or let the circle on this page count for you.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- 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.