Breathing exercise · 3 · 8
Double-inhale sigh (3 · 8) for jet lag, when you are at home and cannot settle
Simple counts — 3 · 8 — and a circle that keeps time.
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. Being at home and unable to settle is a very specific problem. Nothing abstract for the next few minutes.
Why it can help
The double inhale is what makes it different from ordinary long-exhale breathing.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 8s | 3s |
One round is 11 seconds. At the default 8 rounds this practice runs 88 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at the start of a study session, to set the tone
- when you cannot sleep and do not want to get up
- when your hands are cold and your chest is tight
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- Try it lying down with your knees bent if sitting upright feels like effort.
- 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 Coherent 5-5 breathing: 6 rounds for jet lag, when you feel restless rather than tired, 2-1-4 breathing for Friday evening, when you are cold and want to be warm or Quick 2-1-2-1 breathing for the morning after, when you are on your own.