Breathing exercise · 4 · 8
4-8 breath (4 · 8) for physical discomfort, when you want to be left alone
A 4 · 8 rhythm — in for four, out for eight.
Follow the circle. It counts for you.
How it works
Breathe in for 4, then let the breath go for 8 counts. Nothing here asks anything of you socially. Start with what's physical. Everything else can wait.
Why it can help
The exhale is doing the counting for you, which means you have less attention left over to worry with.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 8s | 4s |
One round is 12 seconds. At the default 12 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- in the minutes before an appointment you are dreading
- before you open the email you have been avoiding
- when the afternoon has gone flat
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- You can do this with your eyes open. Nothing here requires privacy.
- 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.