Breathing exercise · 3 · 8
Double-inhale sigh on a low-energy afternoon
3 · 8 breathing: 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. Low-energy afternoons are what this was written for. We'll stay close to sensations rather than ideas.
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 8 rounds this practice runs 88 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you wake at 3am and the room feels too quiet
- on a train or a bus, with your bag on your lap
- when the weather has been grey for a week
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- Rest for a few seconds between rounds if the pattern feels demanding.
- 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 4-8 breathing before something difficult, Coherent 6-6 breathing exercise for a night shift or How to use 5-2-7 breathing for deep focus.