Breathing exercise · 3 · 8
Double-inhale sigh breathing for exam nerves, if you are sceptical about all of this
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. Scepticism is welcome. You do not have to believe anything for this to work. Notice what's solid: the floor, the chair, your own weight.
Why it can help
There is nothing to count and nothing to remember beyond "in, in again, all the way out".
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 8s | 3s |
One round is 11 seconds. At the default 5 rounds this practice runs 55 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the car, parked, before you go inside
- when you have read the same paragraph three times
- just before you have to say something difficult
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- 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.