Breathing exercise · 4 · 8
4-8 breathing: 12 rounds for deep focus, when you need something unremarkable
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. Nothing dramatic happens here, and that is deliberate. The body is the most reliable place to begin.
Why it can help
The long exhale is the working part. A slow out-breath is one of the few direct levers you have on your own arousal level.
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 someone has annoyed you and you need to not react
- at your desk, with the screen turned off for a moment
- when you wake at 3am and the room feels too quiet
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- If you lose count, start the round again rather than guessing.
- 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 Soft 4-7-8 breathing exercise for a study session — when you are somewhere unfamiliar, 4-7-8 breath (4 · 7 · 8) for coming down after exercise, when you feel restless rather than tired or How to use Beginner box breathing for creative work, if you are doing this in the middle of the day.