Breathing exercise · 3 · 8
Double-inhale sigh: 6 rounds for bedtime
Rounds of 3 · 8, with the counting done for you.
Follow the circle. It counts for you.
How it works
Stack a small second inhale on top of the first, then let it all go through your mouth. Nothing else has worked today. That is not a reason to skip this. Let the physical world hold your attention.
Why it can help
The extra sip of air gives the exhale more to work with.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 8s | 3s |
One round is 11 seconds. At the default 6 rounds this practice runs 66 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after an argument, before you decide what to say next
- when your thoughts are moving faster than you are
- when you cannot sleep and do not want to get up
Tips
- If you lose count, start the round again rather than guessing.
- Keep your jaw loose. People clench it without noticing during holds.
- 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 3-5-7 breathing exercise, 6-2-6-2 breathing: 4 rounds or Quick 2-1-2-1 breathing for travel days.