Breathing exercise · 4 · 8
4-8 breathing — 4 · 8 — for a ten-minute window, when the day has been loud
4 · 8 breathing: in for four, out for eight.
Follow the circle. It counts for you.
How it works
The ratio is 4 in, 8 out. Only the out-breath needs any attention. For days that were loud from the moment they started. Nothing abstract for the next few minutes.
Why it can help
This ratio is used a lot before sleep, because a long exhale is what your breathing already does as you fall asleep.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 8s | 4s |
One round is 12 seconds. At the default 5 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- after an argument, before you decide what to say next
- just before you have to say something difficult
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Notice which part of the breath feels tight, and reduce that count first.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 4-6 breathing for a ten-minute window, when you are not in the mood, Quick 2-1-2-1 breath (2 · 1 · 2 · 1) for a long wait, when you want to be left alone or 3-5-7 breathing exercise for the early months — when you have been meaning to start.