Breathing exercise · 3 · 8
Double-inhale sigh — 3 · 8 — for heated moments, when you are somewhere noisy
A two inhales stacked together, then everything out through the mouth pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Fill your lungs, add one more small sip of air, then exhale for 8 counts through the mouth. Noise is fine. You are not trying to hear anything subtle. Nothing abstract for the next few minutes.
Why it can help
This is the one to use when you have thirty seconds and no patience.
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
- before you open the email you have been avoiding
- when your thoughts are moving faster than you are
- at the start of a study session, to set the tone
Tips
- Count in your head, or let the circle on this page count for you.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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 Gentle box breathing exercise for a grey day — when you have woken up too early, 5-2-7 breathing exercise for caring for someone — when you have just finished work or How to use 2-1-4 breathing for a hot day, when nothing else has worked today.