Breathing exercise · 3 · 8
How to use Double-inhale sigh for the end of the working day, when you are doing this for the first time
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. If this is your first go, stay with the plainest version of the instructions. The body is the most reliable place to begin.
Why it can help
Because it is so short, there is no commitment and no way to fail at it.
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
- when you have been given bad news and need to keep functioning
- when you have read the same paragraph three times
- when your thoughts are moving faster than you are
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- Sit upright. Your lungs work better when you are not folded in half.
- 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.