Breathing exercise · 3 · 8
Double-inhale sigh: 10 rounds for exam nerves
A two inhales stacked together, then everything out through the mouth pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Stack a small second inhale on top of the first, then let it all go through your mouth. It works with other people in the house. You do not need silence. We'll stay close to sensations rather than ideas.
Why it can help
The double inhale is what makes it different from ordinary long-exhale breathing.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 8s | 3s |
One round is 11 seconds. At the default 10 rounds this practice runs 110 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have five minutes and no idea where to start
- before you walk into a room full of people
- in the car, parked, before you go inside
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- Keep your jaw loose. People clench it without noticing during holds.
- 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 Uneven box breath for a big decision, 3-6 breathing for bedtime when you are on your own or How to use 7-11 breathing for a break at work.