Breathing exercise · 3 · 8
Double-inhale sigh for a night shift, when you want something simple
Rounds of 3 · 8, with the counting done for you.
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. Simple is the point. There is no advanced version to graduate to. We'll stay close to sensations rather than ideas.
Why it can help
It works well as a first response, before you decide whether you need anything longer.
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
- as a way to mark the end of the working day
- before you walk into a room full of people
- before you open the email you have been avoiding
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- Rest for a few seconds between rounds if the pattern feels demanding.
- 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 4-8 breathing — 4 · 8 — for heavy days, when you cannot concentrate on anything else, Coherent 4-4 breathing for a lonely evening, when you are on your own or How to use Physiological sigh for physical discomfort, on a low-energy afternoon.