Breathing exercise · 3 · 8
Double-inhale sigh: 8 rounds for the commute, when you are not in the mood
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
Stack a small second inhale on top of the first, then let it all go through your mouth. Not being in the mood is a normal starting point. We'll stay close to sensations rather than ideas.
Why it can help
The second short inhale re-inflates the small air sacs that collapse when you are tense. The long exhale then clears them.
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 you have been given bad news and need to keep functioning
- when you wake at 3am and the room feels too quiet
- when you have read the same paragraph three times
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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.
If this rhythm does not suit you, try Coherent 4-4 breathing: 4 rounds for a cold morning, when you have just finished work, Coherent 6-6 breathing exercise for heavy days — when nothing else has worked today or 5-7 breathing — 5 · 7 — for exam nerves, when you need to stop thinking about work.