Breathing exercise · 4 · 8
4-8 breath (4 · 8) for the middle of the night
A in for four, out for eight pattern, counted for you on screen.
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. Midday is an underrated time for this. Let the physical world hold your attention.
Why it can help
The hold, where there is one, is short. The work is in the length of the release, not the pause.
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 two minutes after a difficult phone call
- while you are waiting for something to start
- when you have been given bad news and need to keep functioning
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- 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 4-8 breathing: 10 rounds for a hard conversation, Box breathing for a long illness or How to use Coherent 6-6 breathing.