Breathing exercise · 3 · 8
Double-inhale sigh (3 · 8) for deep focus, when you are on your own
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. Being on your own is not required, but it does make this simpler. The body is the most reliable place to begin.
Why it can help
Most people sigh like this involuntarily several times a day. Doing it on purpose is the only change.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 8s | 3s |
One round is 11 seconds. At the default 6 rounds this practice runs 66 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- at the kitchen table, with a cup of tea going cold
- when you notice your shoulders are up near your ears
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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 3-6 breath (3 · 6) for a reset, when you cannot concentrate on anything else, 4-7-8 breath (4 · 7 · 8) for a night shift, when you need to stop thinking about work or Slow box breath (5 · 5 · 5 · 5) for the middle of the night, after a difficult conversation.