Breathing exercise · 3 · 8
Double-inhale sigh for travel days
Rounds of 3 · 8, with the counting done for you.
Follow the circle. It counts for you.
How it works
Two inhales, one long exhale. The second inhale is small — just a top-up — and the exhale is unhurried. Pick this one when you are short on time. We'll stay close to sensations rather than ideas.
Why it can help
It is closer to a physical reflex than a meditation, which is why it works when thinking does not.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 8s | 3s |
One round is 11 seconds. At the default 5 rounds this practice runs 55 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have been given bad news and need to keep functioning
- after a long drive, to shake off the alertness
- before you open the email you have been avoiding
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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.
If this rhythm does not suit you, try Soft 4-7-8 breathing: 5 rounds for a hot day, if you are tired of apps, Slow box breathing for exam nerves or Coherent 5-5 breathing before something difficult.