Breathing exercise · 3 · 8
Double-inhale sigh: 6 rounds for Friday evening, when you want to finish something
Rounds of 3 · 8, with the counting done for you.
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. Wanting to finish something is a better motivation than wanting to relax. Notice what's solid: the floor, the chair, your own weight.
Why it can help
It is the least elegant exercise here and often the most effective in the moment.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 8s | 3s |
One round is 11 seconds. At the default 6 rounds this practice runs 66 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you wake at 3am and the room feels too quiet
- just before you have to say something difficult
- when the weather has been grey for a week
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- The counts are a guide. If a number feels too long, shorten every side by one.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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.