Breathing exercise · 3 · 8
Double-inhale sigh exercise for a ten-minute window — when you are on your own
Rounds of 3 · 8, with the counting done for you.
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. Being on your own is not required, but it does make this simpler. Simple things first: contact, weight, temperature.
Why it can help
It works well as a first response, before you decide whether you need anything longer.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 8s | 3s |
One round is 11 seconds. At the default 10 rounds this practice runs 110 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
- when your thoughts are moving faster than you are
- when you notice your shoulders are up near your ears
Tips
- Do it before you need it once, so that it is familiar when you do.
- If you lose count, start the round again rather than guessing.
- Because there is no pause, you can keep this going while walking or talking.
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 Slow box breathing exercise for a cold morning — when you need something unremarkable, How to use 2-1-4 breathing for a reset, if you are doing this in the middle of the day or How to use Physiological sigh for being unwell, when you are doing this for the first time.