Breathing exercise · 4 · 8
4-8 breathing on a day that started badly
A 4 · 8 rhythm — 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. A day that started badly does not have to stay that way. Stay with what you can actually feel.
Why it can help
A long, unforced exhale tends to slow the heart a little. You may notice it in your chest before anywhere else.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 8s | 4s |
One round is 12 seconds. At the default 8 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- while you are waiting for something to start
- before you walk into a room full of people
- after an argument, before you decide what to say next
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Do the last round slightly smaller than the others. It makes stopping easier.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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 3-6 breathing, 5-7 breathing when you want to be left alone or 5-2-7 breath (5 · 2 · 7) for Sunday evening.