Breathing exercise · 3 · 8
Double-inhale sigh: 10 rounds for the morning, when you have been meaning to start
3 · 8 breathing: two inhales stacked together, then everything out through the mouth.
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. You have been meaning to start. This is the least intimidating way in. Stay with what you can actually feel.
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 10 rounds this practice runs 110 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before a presentation, in the corridor
- when your thoughts are moving faster than you are
- before you open the email you have been avoiding
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- The pauses should never feel like a competition. Shorten them if they do.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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.