Breathing exercise · 4 · 8
4-8 breathing — 4 · 8 — for a hard conversation, when you are cold and want to be warm
Simple counts — 4 · 8 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
In for 4, out for 8. The exhale is longer than the inhale — that is the entire instruction. Get a blanket first. Being cold defeats the point. Nothing abstract for the next few minutes.
Why it can help
Most people find the out-breath easier to lengthen than the in-breath. This uses that.
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
- when the weather has been grey for a week
- when your hands are cold and your chest is tight
- when someone has annoyed you and you need to not react
Tips
- If you lose count, start the round again rather than guessing.
- The counts are a guide. If a number feels too long, shorten every side by one.
- 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.