Breathing exercise · 3 · 8
How to use Double-inhale sigh for a hard conversation, if you are doing this instead of scrolling
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. Choosing this over scrolling counts as a good decision, even a small one. Start with what's physical. Everything else can wait.
Why it can help
The stacked inhale is the important part. One breath in, then a small extra sip on top.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 8s | 3s |
One round is 11 seconds. At the default 8 rounds this practice runs 88 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are the only person awake in the house
- while you are waiting for something to start
- before a presentation, in the corridor
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Set a timer for the rounds you want, so you are not watching the clock.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 Gentle box breath (3 · 3 · 3 · 3) for exam nerves, when the weather has kept you inside, 4-8 breathing for a hard week, when you need to stop thinking about work or 5-2-7 breath (5 · 2 · 7) for Sunday evening, when you want to finish something.