Breathing exercise · 3 · 8
Double-inhale sigh for being unwell, when you are waiting for something
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. Waiting is dead time you can spend on this instead. Nothing abstract for the next few minutes.
Why it can help
Most people sigh like this involuntarily several times a day. Doing it on purpose is the only change.
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
- at the start of a study session, to set the tone
- when your thoughts are moving faster than you are
- when someone has annoyed you and you need to not react
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- Aim for something you could keep up in a waiting room without anyone noticing.
- 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.