Breathing exercise · 3 · 8
Double-inhale sigh exercise for heavy days — when you are somewhere unfamiliar
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. It travels well. Hotels, spare rooms, other people’s sofas. We'll stay close to sensations rather than ideas.
Why it can help
The double inhale is what makes it different from ordinary long-exhale breathing.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 8s | 3s |
One round is 11 seconds. At the default 12 rounds this practice runs 132 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- on a train or a bus, with your bag on your lap
- in the minutes before an appointment you are dreading
- while you are waiting for something to start
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- Two minutes done properly beats ten minutes done while checking your phone.
- Because there is no pause, you can keep this going while walking or talking.
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 4-8 breathing for the hours after people leave, when you have tried everything else, Uneven box breathing — 4 · 4 · 6 · 2 — for a long wait, when you are waiting for something or 4-8 breathing exercise for a hospital waiting room — after a difficult conversation.