Breathing exercise · 3 · 8
Double-inhale sigh exercise for a lonely evening — when the weather has kept you inside
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
Fill your lungs, add one more small sip of air, then exhale for 8 counts through the mouth. Bad weather is a decent excuse to stay in and do this. Let the physical world hold your attention.
Why it can help
This is a good one to know because it takes about ten seconds and works almost anywhere.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 8s | 3s |
One round is 11 seconds. At the default 4 rounds this practice runs 44 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after a long drive, to shake off the alertness
- at your desk, with the screen turned off for a moment
- when you notice your shoulders are up near your ears
Tips
- Do it before you need it once, so that it is familiar when you do.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- 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.
If this rhythm does not suit you, try Coherent 4-4 breath (4 · 4) for Sunday evening, when you have been meaning to start, Double-inhale sigh for a break at work, when you are cold and want to be warm or How to use Coherent 5-5 breathing for the commute, when the weather has kept you inside.