Breathing exercise · 3 · 8
Double-inhale sigh exercise for physical discomfort — when you are short on time
Simple counts — 3 · 8 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Fill your lungs, add one more small sip of air, then exhale for 8 counts through the mouth. Pick this one when you are short on time. We'll stay close to sensations rather than ideas.
Why it can help
You are not trying to relax in general, just to discharge a bit of the pressure that has built up.
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
- just before you have to say something difficult
- when you cannot sleep and do not want to get up
- when the weather has been grey for a week
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- Do it before you need it once, so that it is familiar when you do.
- 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 7-11 breathing: 6 rounds for travel days, when you are somewhere unfamiliar, 3-5-7 breath (3 · 5 · 7) for creative work, when the weather has kept you inside or How to use Gentle box breathing for coming down after exercise, when you are not sure this will work.