Breathing exercise · 3 · 8
Double-inhale sigh — 3 · 8 — for the middle of the night, if you are doing this instead of scrolling
A 3 · 8 rhythm — two inhales stacked together, then everything out through the mouth.
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. Choosing this over scrolling counts as a good decision, even a small one. Nothing abstract for the next few minutes.
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 5 rounds this practice runs 55 seconds — about a 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 notice your shoulders are up near your ears
- when your hands are cold and your chest is tight
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Aim for something you could keep up in a waiting room without anyone noticing.
- 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.