Breathing exercise · 4 · 8
4-8 breath (4 · 8) for a night shift, when you are doing this for the first time
4 · 8 breathing: 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. If this is your first go, stay with the plainest version of the instructions. Nothing abstract for the next few minutes.
Why it can help
The pause at the end of a long exhale is usually longer than you expect. That gap is part of the exercise.
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
- when you cannot sleep and do not want to get up
- as a way to mark the end of the working day
- after a long drive, to shake off the alertness
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- If you lose count, start the round again rather than guessing.
- Because there is no pause, you can keep this going while walking or talking.
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 Physiological sigh — 2 · 6 — for days when everything is too much, if you are doing this instead of scrolling, 2-1-4 breath (2 · 1 · 4) for deep focus, when you have just finished work or Coherent 6-6 breathing: 5 rounds for Sunday evening, after a difficult conversation.