2 · 2 · 5 · 2
A counted breath for between calls, before a hard conversation, or when you feel the hook.
MPT · E05
From MPT · E05 · Quick Reset
2
Ready
Choose cycles, then start.
Cycles
How to breathe it
Breathe low and slow into your belly. Inhale through your nose so your belly gently expands (diaphragm breathing), shoulders stay relaxed, and your jaw stays soft. Hold without bracing (no tense throat or chest). Exhale through your mouth more slowly than you inhaled, contracting your belly and drawing it in toward your spine. When the exhale is empty, pause - then repeat. The long exhale is the downshift.
When to use it
- Before a high-stakes conversation
- After a spike - radio traffic, a near miss, a hard email
- When you notice Yellow and want to get back to Green
- As the Reset step in the 5Rs
If you only have 10 seconds
Run one cycle. That is enough to interrupt autopilot. Two cycles if you can spare it.