Breathing exercise · 3 · 8
Double-inhale sigh for a study session, if you are new to this
A 3 · 8 rhythm — 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. Nothing here assumes you have done this before. The body is the most reliable place to begin.
Why it can help
The extra sip of air gives the exhale more to work with.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 8s | 3s |
One round is 11 seconds. At the default 8 rounds this practice runs 88 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you wake at 3am and the room feels too quiet
- when you notice your shoulders are up near your ears
- when your thoughts are moving faster than you are
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- Do the last round slightly smaller than the others. It makes stopping easier.
- Because there is no pause, you can keep this going while walking or talking.
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.