Breathing exercise · 4 · 8
4-8 breath (4 · 8) for the commute, on a low-energy afternoon
Rounds of 4 · 8, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 4 counts. Then out for 8, slowly, without pushing. Low-energy afternoons are what this was written for. We'll stay close to sensations rather than ideas.
Why it can help
You can keep the in-breath completely ordinary. Only the out-breath needs to be longer.
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
- before a presentation, in the corridor
- in the two minutes after a difficult phone call
- in the minutes before an appointment you are dreading
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Aim for something you could keep up in a waiting room without anyone noticing.
- 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 4-8 breath (4 · 8) for a ten-minute window, when you are waiting for something, 4-8 breathing: 12 rounds for deep focus, when you need something unremarkable or 3-5-7 breathing exercise for Friday evening — when you have already had a long week.