Breathing exercise · 3 · 8
Double-inhale sigh (3 · 8) for a long wait, when you have been putting it off
A 3 · 8 rhythm — two inhales stacked together, then everything out through the mouth.
Follow the circle. It counts for you.
How it works
In through the nose, in again a little more, then out through the mouth for a long, slow count. You have been putting this off. Starting is the only step that matters. Simple things first: contact, weight, temperature.
Why it can help
The second short inhale re-inflates the small air sacs that collapse when you are tense. The long exhale then clears them.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 8s | 3s |
One round is 11 seconds. At the default 5 rounds this practice runs 55 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after a long drive, to shake off the alertness
- before you walk into a room full of people
- in the car, parked, before you go inside
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- 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 Double-inhale sigh — 3 · 8 — for a grey day, if you are sceptical about all of this, Physiological sigh — 2 · 6 — for a hard week, when the weather has kept you inside or Tight box breathing for coming down after exercise, if you are fitting this around other people.