Breathing exercise · 3 · 8
Double-inhale sigh exercise for Friday evening — when you are at home and cannot settle
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 at home and unable to settle is a very specific problem. 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 12 rounds this practice runs 132 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- when you wake at 3am and the room feels too quiet
- before a presentation, in the corridor
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Keep your jaw loose. People clench it without noticing during holds.
- 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 Tight box breathing for the early months, when you have tried everything else, Gentle box breathing — 3 · 3 · 3 · 3 — for the morning, if you are doing this instead of scrolling or 5-2-7 breathing for physical discomfort, before you go back to something hard.