Breathing exercise · 4 · 8
4-8 breathing — 4 · 8 — for a big decision, before something difficult
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. It works best in the hour before something difficult. Stay with what you can actually feel.
Why it can help
Doubling the exhale changes the ratio your body uses to decide how safe it is.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 8s | 4s |
One round is 12 seconds. At the default 4 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you wake at 3am and the room feels too quiet
- when you cannot sleep and do not want to get up
- when you notice your shoulders are up near your ears
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- 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 Coherent 6-6 breathing: 4 rounds for exam nerves, when you are short on time, 3-5-7 breath (3 · 5 · 7) for a hard week, when you have been meaning to start or Quick 2-1-2-1 breathing: 6 rounds for a night shift, if you are doing this instead of scrolling.