Breathing exercise · 3 · 8
How to use Double-inhale sigh for creative work, if you are fitting this around other people
Rounds of 3 · 8, with the counting done for you.
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. It is designed to fit around other people’s schedules. We'll stay close to sensations rather than ideas.
Why it can help
The relief is usually physical and immediate, which makes it easier to trust than a slow practice.
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 you wake at 3am and the room feels too quiet
- when you notice your shoulders are up near your ears
- in the minutes before an appointment you are dreading
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- If you lose count, start the round again rather than guessing.
- 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 2-1-4 breathing for Friday evening, when you are cold and want to be warm, Physiological sigh: 5 rounds for jet lag, when you are not in the mood or Soft 4-7-8 breathing for heated moments, when you cannot concentrate on anything else.