Breathing exercise · 3 · 8
How to use Double-inhale sigh for days when everything is too much, when you have tried everything else
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. This assumes you have already tried the obvious things. Stay with what you can actually feel.
Why it can help
Most people sigh like this involuntarily several times a day. Doing it on purpose is the only change.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 8s | 3s |
One round is 11 seconds. At the default 10 rounds this practice runs 110 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- just before you have to say something difficult
- at the kitchen table, with a cup of tea going cold
- at your desk, with the screen turned off for a moment
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- Count in your head, or let the circle on this page count for you.
- 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 Tight box breathing for coming down after exercise, if you are fitting this around other people, 5-7 breathing: 8 rounds for a lonely evening, when you want to finish something or How to use Coherent 5-5 breathing for a night shift, if you are fitting this around other people.