Breathing exercise · 3 · 8
Double-inhale sigh exercise for a hard conversation — before something difficult
3 · 8 breathing: two inhales stacked together, then everything out through the mouth.
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. It works best in the hour before something difficult. Let the physical world hold your attention.
Why it can help
Most people sigh like this involuntarily several times a day. Doing it on purpose is the only change.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 8s | 3s |
One round is 11 seconds. At the default 4 rounds this practice runs 44 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have read the same paragraph three times
- at your desk, with the screen turned off for a moment
- when you have five minutes and no idea where to start
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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.