Breathing exercise · 3 · 8
Double-inhale sigh for a long illness, when you have woken up too early
A 3 · 8 rhythm — two inhales stacked together, then everything out through the mouth.
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. Waking too early is a specific kind of frustrating. This helps with the frustration. Nothing abstract for the next few minutes.
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
- when you have five minutes and no idea where to start
- when the afternoon has gone flat
- when you have been given bad news and need to keep functioning
Tips
- A shorter pattern done consistently beats a longer one done once.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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 How to use Soft 4-7-8 breathing for Friday evening, when you have tried everything else, 6-2-6-2 breath (6 · 2 · 6 · 2) for the early months, if you are tired of apps or How to use 4-8 breathing for coming down after exercise, if you have done this a hundred times.