Breathing exercise · 3 · 8
Double-inhale sigh — 3 · 8 — for deep focus, if you are new to this
Simple counts — 3 · 8 — and a circle that keeps time.
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. Nothing here assumes you have done this before. Nothing abstract for the next few minutes.
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 12 rounds this practice runs 132 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when your hands are cold and your chest is tight
- in the two minutes after a difficult phone call
- on a train or a bus, with your bag on your lap
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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 How to use 4-6 breathing for days when everything is too much, when your attention is scattered, Coherent 6-6 breathing exercise for Monday morning — if you are fitting this around other people or Double-inhale sigh: 8 rounds for Monday morning, when you cannot concentrate on anything else.