Breathing exercise · 4 · 8
4-8 breath (4 · 8) for the early months, when you have been on screens all day
A 4 · 8 rhythm — in for four, out for eight.
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. After a day of screens, the eyes and the shoulders need this first. Start with what's physical. Everything else can wait.
Why it can help
You are not emptying your lungs, just taking longer to do it. The extra seconds are where the effect lives.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 8s | 4s |
One round is 12 seconds. At the default 5 rounds this practice runs 60 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
- when you have five minutes and no idea where to start
- at the start of a study session, to set the tone
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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 Uneven box breathing exercise for a night shift — when you have just finished work, Coherent 4-4 breathing exercise for a hard week — when you are waiting for something or 3-6 breathing: 8 rounds for a night shift, when you are waiting for something.