Breathing exercise · 3 · 8
Double-inhale sigh: 4 rounds for coming down after exercise, when you feel fine and want to stay that way
3 · 8 breathing: two inhales stacked together, then everything out through the mouth.
Follow the circle. It counts for you.
How it works
Fill your lungs, add one more small sip of air, then exhale for 8 counts through the mouth. Feeling fine is a good reason to do this, not a reason to skip it. Nothing abstract for the next few minutes.
Why it can help
Two inhales and one long out-breath. That is the entire technique.
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
- just before you have to say something difficult
- when you have been given bad news and need to keep functioning
- before you walk into a room full of people
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- The counts are a guide. If a number feels too long, shorten every side by one.
- No holds means no buildup. The rhythm does all the work.
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 for days when everything is too much, if you have done this a hundred times, How to use Soft 4-7-8 breathing for a ten-minute window, if you are doing this instead of scrolling or Slow box breathing — 5 · 5 · 5 · 5 — for the middle of the night, when you cannot concentrate on anything else.