Breathing exercise · 3 · 8
Double-inhale sigh: 4 rounds for a study session, when you are doing this for the first time
A 3 · 8 rhythm — two inhales stacked together, then everything out through the mouth.
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. If this is your first go, stay with the plainest version of the instructions. Nothing abstract for the next few minutes.
Why it can help
The stacked inhale is the important part. One breath in, then a small extra sip on top.
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
- when you cannot sleep and do not want to get up
- when the weather has been grey for a week
- at your desk, with the screen turned off for a moment
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- 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 3-5-7 breathing exercise for the morning — when you are somewhere noisy, 4-6 breathing — 4 · 6 — for a break at work, after a difficult conversation or Gentle box breathing — 3 · 3 · 3 · 3 — for physical discomfort, on a day that started badly.