Breathing exercise · 3 · 8
Double-inhale sigh: 8 rounds for a break at work, when the weather has kept you inside
Simple counts — 3 · 8 — and a circle that keeps time.
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. Bad weather is a decent excuse to stay in and do this. Start with what's physical. Everything else can wait.
Why it can help
There is nothing to count and nothing to remember beyond "in, in again, all the way out".
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 8s | 3s |
One round is 11 seconds. At the default 8 rounds this practice runs 88 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you cannot sleep and do not want to get up
- on a train or a bus, with your bag on your lap
- when the afternoon has gone flat
Tips
- Count in your head, or let the circle on this page count for you.
- If you wear a watch that tracks breathing, ignore it while you do this.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 Uneven box breath (4 · 4 · 6 · 2) for the commute, when you are not sure this will work, Beginner box breathing — 2 · 2 · 2 · 2 — for the end of the working day, when you have been putting it off or How to use Beginner box breathing for creative work, if you are doing this in the middle of the day.