Breathing exercise · 3 · 8
Double-inhale sigh — 3 · 8 — for jet lag, when you are waiting for something
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. Waiting is dead time you can spend on this instead. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Because the exhale is through the mouth, there is a clear finish line, which helps under stress.
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
- as a way to mark the end of the working day
- before you open the email you have been avoiding
- while you are waiting for something to start
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- The counts are a guide. If a number feels too long, shorten every side by one.
- 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 Tight box breathing exercise for the morning — when you are too tired to try hard, Tight box breathing: 8 rounds for a study session, after a long day or How to use 5-7 breathing for the morning after, when the day has been loud.