Breathing exercise · 4 · 8
4-8 breathing: 12 rounds for a cold morning, if you are new to this
A in for four, out for eight pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
The ratio is 4 in, 8 out. Only the out-breath needs any attention. Nothing here assumes you have done this before. Start with what's physical. Everything else can wait.
Why it can help
The out-breath is where the release happens. The in-breath is just the setup.
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
- when you notice your shoulders are up near your ears
- in the two minutes after a difficult phone call
- before you walk into a room full of people
Tips
- If you lose count, start the round again rather than guessing.
- 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 5-2-7 breath (5 · 2 · 7) for the early months, when you are too tired to try hard, Slow box breathing: 12 rounds for physical discomfort, when you are at home and cannot settle or Uneven box breathing for a cold morning, when you have just finished work.