Breathing exercise · 4 · 8
4-8 breathing — 4 · 8 — for a noisy room, when you are somewhere unfamiliar
Simple counts — 4 · 8 — and a circle that keeps time.
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 travels well. Hotels, spare rooms, other people’s sofas. Simple things first: contact, weight, temperature.
Why it can help
The long exhale is the working part. A slow out-breath is one of the few direct levers you have on your own arousal level.
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
- when your thoughts are moving faster than you are
- at the kitchen table, with a cup of tea going cold
- when your hands are cold and your chest is tight
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- If you wear a watch that tracks breathing, ignore it while you do this.
- Because there is no pause, you can keep this going while walking or talking.
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 2-1-4 breathing exercise for a cold morning — when you want to finish something, 2-1-4 breathing: 10 rounds for physical discomfort, before something difficult or 3-6 breath (3 · 6) for a hot day, before something difficult.