Breathing exercise · 3 · 8
How to use Double-inhale sigh for a hot day, when the day has been loud
Rounds of 3 · 8, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in through your nose. Before you let it out, take a second short sip of air on top. Then release everything slowly through your mouth. For days that were loud from the moment they started. Start with what's physical. Everything else can wait.
Why it can help
A sigh is something your body already does on its own when it needs to reset. This just does it deliberately.
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
- when you are the only person awake in the house
- at the start of a study session, to set the tone
- when your hands are cold and your chest is tight
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- 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.