Breathing exercise · 3 · 8
How to use Double-inhale sigh for a noisy room, if you are sceptical about all of this
3 · 8 breathing: two inhales stacked together, then everything out through the mouth.
Follow the circle. It counts for you.
How it works
Fill your lungs, add one more small sip of air, then exhale for 8 counts through the mouth. Scepticism is welcome. You do not have to believe anything for this to work. Nothing abstract for the next few minutes.
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 a long drive, to shake off the alertness
- when you have five minutes and no idea where to start
- when you notice your shoulders are up near your ears
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- A shorter pattern done consistently beats a longer one done once.
- 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 Tight box breathing: 10 rounds for Friday evening, 5-7 breath (5 · 7) for a night shift or 3-5-7 breath for days when everything is too much.