Breathing exercise · 3 · 8
Double-inhale sigh — 3 · 8 — for Sunday evening, on a day that started badly
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
Two inhales, one long exhale. The second inhale is small — just a top-up — and the exhale is unhurried. A day that started badly does not have to stay that way. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The stacked inhale is the important part. One breath in, then a small extra sip on top.
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
- when someone has annoyed you and you need to not react
- when the afternoon has gone flat
- in a hospital corridor, waiting for news
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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.