Breathing exercise · 3 · 8
Double-inhale sigh: 8 rounds for a night shift, on a day that started badly
Rounds of 3 · 8, with the counting done for you.
Follow the circle. It counts for you.
How it works
Two inhales, one long exhale. The second inhale is small — just a top-up — and the exhale is unhurried. A day that started badly does not have to stay that way. Simple things first: contact, weight, temperature.
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 8 rounds this practice runs 88 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you walk into a room full of people
- when you notice your shoulders are up near your ears
- at the start of a study session, to set the tone
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- 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 How to use 3-6 breathing for a noisy room, when the weather has kept you inside, 4-8 breathing exercise for deep focus — on a low-energy afternoon or Quick 2-1-2-1 breathing for deep focus, if you are fitting this around other people.