Breathing exercise · 3 · 8
Double-inhale sigh for a break at work, when you are cold and want to be warm
Simple counts — 3 · 8 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
In through the nose, in again a little more, then out through the mouth for a long, slow count. Get a blanket first. Being cold defeats the point. The body is the most reliable place to begin.
Why it can help
This is a good one to know because it takes about ten seconds and works almost anywhere.
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 a presentation, in the corridor
- after an argument, before you decide what to say next
- when someone has annoyed you and you need to not react
Tips
- Practising when you are calm makes it available when you are not.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- No holds means no buildup. The rhythm does all the work.
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.