Breathing exercise · 3 · 8
Double-inhale sigh (3 · 8) for a hot day, when you have more time than usual
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. This is the longer version, for a day with some slack in it. Start with what's physical. Everything else can wait.
Why it can help
It is closer to a physical reflex than a meditation, which is why it works when thinking does not.
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
- just before you have to say something difficult
- before you walk into a room full of people
- when you have five minutes and no idea where to start
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- Count in your head, or let the circle on this page count for you.
- No holds means no buildup. The rhythm does all the work.
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 4-7-8 breathing: 8 rounds for the hours after people leave, when you want something simple, Double-inhale sigh — 3 · 8 — for a long illness, when you have tried everything else or 4-2-6 breathing for bedtime, when you feel restless rather than tired.