Breathing exercise · 4 · 8
4-8 breath (4 · 8) for Sunday evening, when the weather has kept you inside
Rounds of 4 · 8, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in for 4, then let the breath go for 8 counts. Bad weather is a decent excuse to stay in and do this. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The ratio slows the whole breath cycle without requiring you to breathe deeply.
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
- after a long drive, to shake off the alertness
- in the car, parked, before you go inside
- at your desk, with the screen turned off for a moment
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- The counts are a guide. If a number feels too long, shorten every side by one.
- 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 4-6 breathing: 8 rounds for Friday evening, when you need something unremarkable, 6-2-6-2 breathing: 4 rounds for creative work, after eating too much or How to use 7-11 breathing for the commute, when you need to stop thinking about work.