Breathing exercise · 3 · 8
Double-inhale sigh for anxious moments, when the day has been loud
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. For days that were loud from the moment they started. We'll stay close to sensations rather than ideas.
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 10 rounds this practice runs 110 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when your thoughts are moving faster than you are
- when you have been given bad news and need to keep functioning
- when you are tired but cannot afford to be
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- The pauses should never feel like a competition. Shorten them if they do.
- 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 3-5-7 breathing for a grey day, if you are sceptical about all of this, How to use 2-1-4 breathing for days when everything is too much, when you have more time than usual or How to use Coherent 5-5 breathing for the middle of the night, when you have more time than usual.