Breathing exercise · 3 · 8
Double-inhale sigh exercise for Monday morning — when nothing else has worked today
Simple counts — 3 · 8 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Two inhales, one long exhale. The second inhale is small — just a top-up — and the exhale is unhurried. Nothing else has worked today. That is not a reason to skip this. Stay with what you can actually feel.
Why it can help
Because it is so short, there is no commitment and no way to fail at it.
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 are tired but cannot afford to be
- at the kitchen table, with a cup of tea going cold
- in the two minutes after a difficult phone call
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- 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 How to use Box breathing for a hot day, when you only have a few minutes, How to use 4-7-8 breathing for anxious moments, when you are somewhere unfamiliar or How to use 4-8 breathing for a night shift, if you are new to this.