Breathing exercise · 3 · 8
Double-inhale sigh for the morning after
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. Five quiet minutes is enough. Ten is generous. We'll stay close to sensations rather than ideas.
Why it can help
Two inhales and one long out-breath. That is the entire technique.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 8s | 3s |
One round is 11 seconds. At the default 10 rounds this practice runs 110 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
- when you are the only person awake in the house
- just before you have to say something difficult
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 breath for a hard week, 7-11 breathing exercise for anxious moments or 5-2-7 breathing — 5 · 2 · 7 — for heavy days, when you are waiting for something.