Breathing exercise · 3 · 8
Double-inhale sigh exercise for a big decision — if you are doing this in the middle of the day
A 3 · 8 rhythm — two inhales stacked together, then everything out through the mouth.
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. Midday is an underrated time for this. We'll stay close to sensations rather than ideas.
Why it can help
A sigh is something your body already does on its own when it needs to reset. This just does it deliberately.
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
- on a train or a bus, with your bag on your lap
- in the minutes before an appointment you are dreading
- when the day has been fine but you still feel braced
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Aim for something you could keep up in a waiting room without anyone noticing.
- 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 Soft 4-7-8 breathing: 8 rounds for a long illness, when the house is busy, How to use 2-1-4 breathing for heated moments, before something difficult or Soft 4-7-8 breathing for anxious moments, when you are cold and want to be warm.