Breathing exercise · 3 · 8
Double-inhale sigh — 3 · 8 — for bedtime, when you feel fine and want to stay that way
Rounds of 3 · 8, with the counting done for you.
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. Feeling fine is a good reason to do this, not a reason to skip it. Notice what's solid: the floor, the chair, your own weight.
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 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
- just before you have to say something difficult
- while you are waiting for something to start
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Do it before you need it once, so that it is familiar when you do.
- 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.