Breathing exercise · 3 · 8
Double-inhale sigh for bedtime, when you cannot concentrate on anything else
Rounds of 3 · 8, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in through your nose. Before you let it out, take a second short sip of air on top. Then release everything slowly through your mouth. When concentration is gone, work with what is left. Simple things first: contact, weight, temperature.
Why it can help
This is the one to use when you have thirty seconds and no patience.
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
- after an argument, before you decide what to say next
- just before you have to say something difficult
- at the start of a study session, to set the tone
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- Notice which part of the breath feels tight, and reduce that count first.
- 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 2-1-4 breath (2 · 1 · 4) for a long illness, when the day has been loud, 4-2-6 breathing: 5 rounds for the commute, if you have five quiet minutes or 3-6 breathing: 5 rounds for being unwell, when you have been putting it off.