Breathing exercise · 4 · 8
4-8 breathing: 10 rounds for a lonely evening, before something difficult
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. It works best in the hour before something difficult. We'll stay close to sensations rather than ideas.
Why it can help
This ratio is used a lot before sleep, because a long exhale is what your breathing already does as you fall asleep.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 8s | 4s |
One round is 12 seconds. At the default 10 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- at the start of a study session, to set the tone
- when you are tired but cannot afford to be
- when the afternoon has gone flat
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- There is no need to breathe deeply. Long and quiet is the aim.
- 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 Quick 2-1-2-1 breathing for anxious moments, Uneven box breath (4 · 4 · 6 · 2) for a noisy room or Quick 2-1-2-1 breathing exercise for a noisy room.