Breathing exercise · 4 · 8
4-8 breath (4 · 8) for a long illness
A in for four, out for eight pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 4 counts. Then out for 8, slowly, without pushing. Feeling fine is a good reason to do this, not a reason to skip it. Nothing abstract for the next few minutes.
Why it can help
A long, unforced exhale tends to slow the heart a little. You may notice it in your chest before anywhere else.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 8s | 4s |
One round is 12 seconds. At the default 4 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at the kitchen table, with a cup of tea going cold
- before a presentation, in the corridor
- after an argument, before you decide what to say next
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Keep your jaw loose. People clench it without noticing during holds.
- No holds means no buildup. The rhythm does all the work.
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 Box breathing: 8 rounds for the morning, 3-5-7 breath (3 · 5 · 7) for Monday morning or 2-1-4 breathing for a break at work.