Breathing exercise · 4 · 8
4-8 breath (4 · 8) for a hospital waiting room, when nothing else has worked today
A 4 · 8 rhythm — in for four, out for eight.
Follow the circle. It counts for you.
How it works
Take 4 counts to breathe in, and 8 to breathe out. Keep the out-breath unhurried. Nothing else has worked today. That is not a reason to skip this. We'll stay close to sensations rather than ideas.
Why it can help
You can keep the in-breath completely ordinary. Only the out-breath needs to be longer.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 8s | 4s |
One round is 12 seconds. At the default 6 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the afternoon has gone flat
- when you are tired but cannot afford to be
- when you have been given bad news and need to keep functioning
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
Please note
If holding your breath makes you dizzy or uncomfortable, skip the holds entirely and breathe slowly and evenly instead. Never push through lightheadedness. If you are pregnant, or manage a heart, blood pressure or lung condition, check with a doctor before doing breath holds.
If this rhythm does not suit you, try 5-2-7 breathing for heavy days, 4-2-6 breath (4 · 2 · 6) for a long wait or 4-2-6 breathing on a low-energy afternoon.