Breathing exercise · 3 · 8
Double-inhale sigh exercise for the commute
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
In through the nose, in again a little more, then out through the mouth for a long, slow count. This assumes you have already tried the obvious things. The body is the most reliable place to begin.
Why it can help
It is closer to a physical reflex than a meditation, which is why it works when thinking does not.
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
- at the start of a study session, to set the tone
- when the weather has been grey for a week
- when someone has annoyed you and you need to not react
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Do it before you need it once, so that it is familiar when you do.
- No holds means no buildup. The rhythm does all the work.
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 5-2-7 breathing: 4 rounds for heavy days, 2-1-4 breathing: 12 rounds for a break at work or Coherent 5-5 breathing exercise.