Breathing exercise · 3 · 8
Double-inhale sigh: 12 rounds for Sunday evening
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
Breathe in through your nose. Before you let it out, take a second short sip of air on top. Then release everything slowly through your mouth. Choosing this over scrolling counts as a good decision, even a small one. Notice what's solid: the floor, the chair, your own weight.
Why it can help
It works well as a first response, before you decide whether you need anything longer.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 8s | 3s |
One round is 11 seconds. At the default 12 rounds this practice runs 132 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- in the two minutes after a difficult phone call
- in the minutes before an appointment you are dreading
- when you have read the same paragraph three times
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- There is no need to breathe deeply. Long and quiet is the aim.
- No holds means no buildup. The rhythm does all the work.
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 How to use Quick 2-1-2-1 breathing, 4-6 breathing: 10 rounds for the commute or 4-2-6 breathing for the morning after.