Energy · Stimulating

Energising Breath 2:1
how to do it, step by step

Energising breath reverses the calming pattern: the inhale is twice as long as the exhale, six seconds in and three out. It is a gentle way to wake up the body without fast breathing.

How to do it

  1. Sit or lie down comfortably and let your shoulders drop.
  2. Inhale: 6 s.
  3. Exhale: 3 s.
  4. Repeat the cycle 10 times (the timer counts for you).
  5. When you finish, return to natural breathing for a few seconds and notice how you feel.

The rhythm

PhaseSeconds
Inhale6
Exhale3
LevelAll levels
Duration1 min 30 s

Ready when you are

Duration 1 min 30 s · 10 × Inhale 6 s / Exhale 3 s

  1. Inhale · 6 s
  2. Exhale · 3 s

When to practise it

In the morning or during an afternoon dip in energy.

Precautions

Practise seated or lying down, never while driving or in water. If you feel dizzy, strong tingling or discomfort, return to normal breathing.

Practise in a group. In EMME breathwork sessions in Gavà Mar, breath is combined with movement and live music. Breathwork Barcelona · Journeys

Other techniques

Cardiac Coherence · Physiological Sigh · Extended Exhale · Box Breathing · 4-7-8 Breathing · Alternate Nostril Breathing · Resonant Breathing · Bhramari, Bee Breath · Kapalabhati · Bhastrika, Bellows Breath · Diaphragmatic Breathing

Reviewed by the EMME team, Melissa Sapmaz and Emmanuel Desormeaux. Updated 23/10/2026.

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