Day 2: Two Minutes
One more minute, and a second breathing pattern to try. Notice which one feels more natural.
Day 2 of 7
You made it to Day 2. Today we add one more minute and introduce an alternate breathing pattern.
The primary track uses 4-6 breathing (four counts in, six counts out) — the most well-researched slow breathing pattern. The alternate uses 5-5 breathing (five counts in, five counts out), which some people find easier to settle into.
Try both over the next few days and notice which feels more natural. There's no wrong answer — both patterns activate the same parasympathetic response.
Morning Practice — 2 Minutes
4-second inhale • 6-second exhale • 2 minutes total
5-second inhale • 5-second exhale • 2 minutes total
Ready to go deeper?
The Anxious Person's Breath Manual synthesizes 454 studies into a complete breathing system for anxiety.
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