Breathing exercise · 3 · 8
Double-inhale sigh for the early months, on a low-energy afternoon
Simple counts — 3 · 8 — and a circle that keeps time.
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. Low-energy afternoons are what this was written for. We'll stay close to sensations rather than ideas.
Why it can help
The long release through the mouth is where the relief comes from, and it usually arrives quickly.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 8s | 3s |
One round is 11 seconds. At the default 4 rounds this practice runs 44 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the afternoon has gone flat
- in a hospital corridor, waiting for news
- when you have read the same paragraph three times
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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.