Breathing exercise · 3 · 8
Double-inhale sigh (3 · 8) for a cold morning, if you have done this a hundred times
A 3 · 8 rhythm — 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. If you have done this a hundred times, change one small thing tonight. The body is the most reliable place to begin.
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 6 rounds this practice runs 66 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after an argument, before you decide what to say next
- in a hospital corridor, waiting for news
- when you are tired but cannot afford to be
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- Practising when you are calm makes it available when you are not.
- 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.
If this rhythm does not suit you, try Physiological sigh exercise for the early months — when you are cold and want to be warm, 3-5-7 breathing — 3 · 5 · 7 — for deep focus, when the house is busy or Box breathing: 5 rounds for being unwell, when you only have a few minutes.