Breathing exercise · 3 · 8
Double-inhale sigh (3 · 8) for heated moments, when you are short on time
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
Fill your lungs, add one more small sip of air, then exhale for 8 counts through the mouth. Pick this one when you are short on time. Notice what's solid: the floor, the chair, your own weight.
Why it can help
You are not trying to relax in general, just to discharge a bit of the pressure that has built up.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 8s | 3s |
One round is 11 seconds. At the default 8 rounds this practice runs 88 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when your hands are cold and your chest is tight
- while you are waiting for something to start
- after an argument, before you decide what to say next
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- Count in your head, or let the circle on this page count for you.
- 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.