Breathing exercise · 3 · 8
How to use Double-inhale sigh for heavy days, when you have just finished 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
Stack a small second inhale on top of the first, then let it all go through your mouth. The gap right after work is the easiest one to use. Nothing abstract for the next few minutes.
Why it can help
Because the exhale is through the mouth, there is a clear finish line, which helps under stress.
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
- when the weather has been grey for a week
- as a way to mark the end of the working day
- when you are the only person awake in the house
Tips
- Practising when you are calm makes it available when you are not.
- Count in your head, or let the circle on this page count for you.
- 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 Coherent 5-5 breathing: 10 rounds for a reset, when you feel fine and want to stay that way, Coherent 4-4 breathing exercise for the end of the working day — if you are sceptical about all of this or Coherent 6-6 breathing exercise for exam nerves — when you are somewhere noisy.