Breathing exercise · 4 · 8
4-8 breathing: 12 rounds for the end of the working day, before you go back to something hard
4 · 8 breathing: in for four, out for eight.
Follow the circle. It counts for you.
How it works
Breathe in for 4, then let the breath go for 8 counts. Five minutes here is cheaper than an hour of grinding. Simple things first: contact, weight, temperature.
Why it can help
It is hard to stay braced against something while breathing out slowly. The two do not sit well together.
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
- at your desk, with the screen turned off for a moment
- when you notice your shoulders are up near your ears
- when you cannot sleep and do not want to get up
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- 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.
If this rhythm does not suit you, try 5-2-7 breathing: 6 rounds for the end of the working day, if you are fitting this around other people, Coherent 4-4 breathing: 5 rounds for creative work, if you have done this a hundred times or Gentle box breath (3 · 3 · 3 · 3) for being unwell, when you feel fine and want to stay that way.