Breathing exercise · 3 · 8
Double-inhale sigh — 3 · 8 — for a grey day, if you are sceptical about all of this
A 3 · 8 rhythm — two inhales stacked together, then everything out through the mouth.
Follow the circle. It counts for you.
How it works
Two inhales, one long exhale. The second inhale is small — just a top-up — and the exhale is unhurried. Scepticism is welcome. You do not have to believe anything for this to work. Nothing abstract for the next few minutes.
Why it can help
The stacked inhale is the important part. One breath in, then a small extra sip on top.
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
- as a way to mark the end of the working day
- just before you have to say something difficult
- when the day has been fine but you still feel braced
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- 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 5-7 breathing for a study session, before something difficult, 5-7 breath (5 · 7) for anxious moments, when you are on your own or Tight box breathing exercise for a lonely evening — when you have already had a long week.