Breathing exercise · 3 · 8
Double-inhale sigh: 5 rounds for a ten-minute window, when you have been on screens all 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. After a day of screens, the eyes and the shoulders need this first. Let the physical world hold your attention.
Why it can help
This is a good one to know because it takes about ten seconds and works almost anywhere.
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
- at your desk, with the screen turned off for a moment
- when someone has annoyed you and you need to not react
- before you walk into a room full of people
Tips
- If you lose count, start the round again rather than guessing.
- Count in your head, or let the circle on this page count for you.
- 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 Tight box breathing exercise for a hard conversation — if you are tired of apps, How to use 7-11 breathing for being unwell, when you are at home and cannot settle or 4-2-6 breath (4 · 2 · 6) for a grey day, when you have been putting it off.