Breathing exercise · 3 · 8
Double-inhale sigh exercise for days when everything is too much — when you are not in the mood
3 · 8 breathing: 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. Not being in the mood is a normal starting point. Nothing abstract for the next few minutes.
Why it can help
The long release through the mouth is where the relief comes from, and it usually arrives quickly.
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 have been given bad news and need to keep functioning
- when the day has been fine but you still feel braced
- when you have read the same paragraph three times
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- The pauses should never feel like a competition. Shorten them if they do.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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.