Breathing exercise · 4 · 8
4-8 breathing — 4 · 8 — for a lonely evening, when you want something simple
Rounds of 4 · 8, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in for 4, then let the breath go for 8 counts. Simple is the point. There is no advanced version to graduate to. Start with what's physical. Everything else can wait.
Why it can help
The ratio slows the whole breath cycle without requiring you to breathe deeply.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 8s | 4s |
One round is 12 seconds. At the default 10 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you notice your shoulders are up near your ears
- when your hands are cold and your chest is tight
- at the kitchen table, with a cup of tea going cold
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- 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.