Breathing exercise · 3 · 8
Double-inhale sigh — 3 · 8 — for travel days, if you are tired of apps
Rounds of 3 · 8, with the counting done for you.
Follow the circle. It counts for you.
How it works
In through the nose, in again a little more, then out through the mouth for a long, slow count. No account, no streak, no notification asking how you feel. We'll stay close to sensations rather than ideas.
Why it can help
It is the least elegant exercise here and often the most effective in the moment.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 8s | 3s |
One round is 11 seconds. At the default 10 rounds this practice runs 110 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when your thoughts are moving faster than you are
- at the start of a study session, to set the tone
- when the weather has been grey for a week
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- If you lose count, start the round again rather than guessing.
- 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 4-7-8 breathing: 5 rounds for a cold morning, when you have been meaning to start, Coherent 5-5 breathing: 12 rounds for a grey day, when you are doing this for the first time or How to use Coherent 6-6 breathing for a long wait, when you have tried everything else.