4-8 breathing: 12 rounds

How it works

Breathe in through your nose for 4 counts. Then out for 8, slowly, without pushing. Too tired to try hard is exactly the right amount of tired for this. Stay with what you can actually feel.

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

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 have five minutes and no idea where to start
• when the weather has been grey for a week
• when the day has been fine but you still feel braced

Tips

• If you wear a watch that tracks breathing, ignore it while you do this.
• If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
• No holds means no buildup. The rhythm does all the work.

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.