Breathing exercise · 3 · 8
Double-inhale sigh (3 · 8) for the end of the working day, after eating too much
Rounds of 3 · 8, with the counting done for you.
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. Do this sitting up, not lying down, if you have just eaten. Simple things first: contact, weight, temperature.
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 5 rounds this practice runs 55 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when your thoughts are moving faster than you are
- in the two minutes after a difficult phone call
- at the kitchen table, with a cup of tea going cold
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- Notice which part of the breath feels tight, and reduce that count first.
- 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 5-7 breathing — 5 · 7 — for bedtime, when you have just finished work, Box breathing for the commute, when you are on your own or 2-1-4 breathing for a noisy room, after a long day.