Breathing exercise · 3 · 8
How to use Double-inhale sigh for a hard week, when you feel restless rather than tired
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
Stack a small second inhale on top of the first, then let it all go through your mouth. Restless is different from tired, and it needs a different approach. Start with what's physical. Everything else can wait.
Why it can help
You are not trying to relax in general, just to discharge a bit of the pressure that has built up.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 8s | 3s |
One round is 11 seconds. At the default 5 rounds this practice runs 55 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after an argument, before you decide what to say next
- at the start of a study session, to set the tone
- when you are tired but cannot afford to be
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Keep your jaw loose. People clench it without noticing during holds.
- 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.