Breathing exercise · 2 · 6
Physiological sigh (2 · 6) for exam nerves, when you have tried everything else
Rounds of 2 · 6, with the counting done for you.
Follow the circle. It counts for you.
How it works
In through the nose, in again a little more, then out through the mouth for a long, slow count. This assumes you have already tried the obvious things. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The second short inhale re-inflates the small air sacs that collapse when you are tense. The long exhale then clears them.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 2s | 0s |
| Exhale | 6s | 2s |
One round is 8 seconds. At the default 6 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at the start of a study session, to set the tone
- at your desk, with the screen turned off for a moment
- just before you have to say something difficult
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- Notice which part of the breath feels tight, and reduce that count first.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 How to use Physiological sigh for exam nerves, when you are not in the mood, How to use Uneven box breathing for the early months, when you have already had a long week or 5-7 breathing: 5 rounds for physical discomfort, when you are doing this for the first time.