Breathing exercise · 3 · 8
Double-inhale sigh: 8 rounds for Monday morning, when you cannot concentrate on anything else
Simple counts — 3 · 8 — and a circle that keeps time.
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. When concentration is gone, work with what is left. We'll stay close to sensations rather than ideas.
Why it can help
This is the one to use when you have thirty seconds and no patience.
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
- after a long drive, to shake off the alertness
- before a presentation, in the corridor
- in a hospital corridor, waiting for news
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- Try it lying down with your knees bent if sitting upright feels like effort.
- 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.