Breathing exercise · 3 · 8
Double-inhale sigh for heated moments, when you need to stop thinking about work
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. Work thoughts are allowed to be there. They just do not get to drive. We'll stay close to sensations rather than ideas.
Why it can help
This is the one pattern here that works in a single round. Two or three are usually enough.
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
- as a way to mark the end of the working day
- while you are waiting for something to start
- when you are tired but cannot afford to be
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- Set a timer for the rounds you want, so you are not watching the clock.
- 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 Quick 2-1-2-1 breathing for jet lag, How to use Physiological sigh for exam nerves or How to use Gentle box breathing for travel days.