Breathing exercise · 3 · 8
Double-inhale sigh exercise
3 · 8 breathing: a quick reset for when the weight of the day is pressing down on you.
Follow the circle. It counts for you.
How it works
Add a quick second inhale to your regular breath, then let it all out through your mouth. Even if you're not feeling it, give it a try. It's just a few minutes of focused breathing.
Why it can help
The act of exhaling fully is what helps you let go of the tension. It's often a fast track to feeling lighter.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 8s | 3s |
One round is 11 seconds. At the default 5 rounds this practice runs 55 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you're in a meeting and need to stay focused despite the stress
- when you're driving and the traffic is getting to you
- when you're trying to stay calm while waiting in line
Tips
- If you're congested, just breathe out through your mouth.
- Keep the pauses short and sweet. They're not meant to be a test of patience.
- This exercise is all about release. There's no need to wait for a signal to breathe.
Please note
The double inhale is a gentle way to breathe, but if you feel dizzy, switch to a single inhale and a longer exhale. If you have any health concerns, consult a doctor before starting this practice.
If this rhythm does not suit you, try 3-5-7 breath (3 · 5 · 7) for a cold morning, 5-2-7 breath (5 · 2 · 7) for Sunday evening or How to use Physiological sigh for a ten-minute window, when you want something simple.