Breathing exercise · 3 · 8
Double-inhale sigh (3 · 8) for the morning after, when nothing else has worked today
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. Nothing else has worked today. That is not a reason to skip this. We'll stay close to sensations rather than ideas.
Why it can help
The relief is usually physical and immediate, which makes it easier to trust than a slow practice.
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
- before you walk into a room full of people
- when your thoughts are moving faster than you are
- after an argument, before you decide what to say next
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- Aim for something you could keep up in a waiting room without anyone noticing.
- 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.