Breathing exercise · 3 · 8
Double-inhale sigh (3 · 8) for travel days, if you are doing this in the middle of the day
Rounds of 3 · 8, with the counting done for you.
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. Midday is an underrated time for this. We'll stay close to sensations rather than ideas.
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
- in the two minutes after a difficult phone call
- on a train or a bus, with your bag on your lap
- when the weather has been grey for a week
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- 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.