Breathing exercise · 4 · 8
4-8 breath (4 · 8) for a study session, when you have been meaning to start
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 for 4, then let the breath go for 8 counts. You have been meaning to start. This is the least intimidating way in. Simple things first: contact, weight, temperature.
Why it can help
Long exhales give the diaphragm a slow, full range of movement, which is why the shoulders often drop on their own.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 8s | 4s |
One round is 12 seconds. At the default 10 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when your thoughts are moving faster than you are
- when you are the only person awake in the house
- as a way to mark the end of the working day
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 How to use 4-8 breathing for coming down after exercise, if you have done this a hundred times, 2-1-4 breathing for physical discomfort, when you have been putting it off or 5-2-7 breathing exercise for caring for someone — when you have just finished work.