Breathing exercise · 4 · 8
4-8 breath (4 · 8) for coming down after exercise, when you are not in the mood
Simple counts — 4 · 8 — and a circle that keeps time.
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. Not being in the mood is a normal starting point. The body is the most reliable place to begin.
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 8 rounds this practice runs 96 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
- before you walk into a room full of people
- when your thoughts are moving faster than you are
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- The pauses should never feel like a competition. Shorten them if they do.
- 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 3-5-7 breathing — 3 · 5 · 7 — for the hours after people leave, when you have tried everything else, Coherent 5-5 breath (5 · 5) for exam nerves, before you go back to something hard or Tight box breathing: 12 rounds for the commute, when you have been putting it off.