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The physiological sigh and box breathing, with a two-minute timer
Breathe
Two minutes to settle before anything that matters: two physiological sighs, or box breathing (in for four, hold four, out four, hold four) with a visual guide.
On this screen
Breathe
Follow the circle.
Two breaths in through the nose, one long breath out through the mouth. Twice. It can help you settle.
Ready
2 rounds · about 22 seconds
Switch to box breathing
Start
How it works
Two sighs: a big breath in through the nose, a short top-up sniff, then a long, slow breath out through the mouth. Twice. In a 2023 study comparing breathing techniques, five minutes of this a day stood out for easing anxiety and lifting mood, and two of them before you speak can help you settle.
Box breathing: in for four, hold for four, out for four, hold for four, with a guide that grows and shrinks so you can follow it without counting. It is easier to do silently in a meeting.
Day 9 teaches both. Use Breathe in the lift, in the corridor, or in the car before anything where your voice needs to hold.