Breathing exercise · 3 · 8
Double-inhale sigh for a stolen moment of caregiving, if you are doing this in the middle of the day
3 · 8 breathing: two inhales stacked together, then everything out through the mouth.
Follow the circle. It counts for you.
How it works
Stack a small second inhale on top of the first, then let it all go through your mouth. Midday is an underrated time for this. We'll stay close to sensations rather than ideas.
Why it can help
This is the one pattern here that works in a single round. Two or three are usually enough.
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 wake at 3am and the room feels too quiet
- before you walk into a room full of people
- on a train or a bus, with your bag on your lap
Tips
- Do it before you need it once, so that it is familiar when you do.
- If you lose count, start the round again rather than guessing.
- 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.
If this rhythm does not suit you, try 3-6 breathing: 8 rounds for a night shift, when you are waiting for something, 4-7-8 breath (4 · 7 · 8) for the middle of the night, if you are doing this instead of scrolling or Gentle box breathing exercise for jet lag — when the weather has kept you inside.