Breathing exercise · 3 · 8
Double-inhale sigh — 3 · 8 — for the morning after, when you want to be left alone
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
Breathe in through your nose. Before you let it out, take a second short sip of air on top. Then release everything slowly through your mouth. Nothing here asks anything of you socially. Let the physical world hold your attention.
Why it can help
This is the one pattern here that works in a single round. Two or three are usually enough.
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
- as a way to mark the end of the working day
- while you are waiting for something to start
- before you walk into a room full of people
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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 4-2-6 breath (4 · 2 · 6) for a hot day, when your attention is scattered, How to use 6-2-6-2 breathing for a night shift, if you have five quiet minutes or How to use Physiological sigh for a break at work, when you are somewhere unfamiliar.