Breathing exercise · 3 · 8
Double-inhale sigh — 3 · 8 — for anxious moments, when you have just finished work
3 · 8 breathing: 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. The gap right after work is the easiest one to use. Start with what's physical. Everything else can wait.
Why it can help
This is a good one to know because it takes about ten seconds and works almost anywhere.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 8s | 3s |
One round is 11 seconds. At the default 4 rounds this practice runs 44 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have read the same paragraph three times
- when someone has annoyed you and you need to not react
- when the afternoon has gone flat
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- There is no need to breathe deeply. Long and quiet is the aim.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 4-2-6 breathing: 12 rounds for a ten-minute window, when nothing else has worked today, 5-2-7 breathing exercise for the morning after — when you are somewhere noisy or 4-7-8 breathing for a big decision, when your attention is scattered.