Breathing exercise · 4 · 8
4-8 breathing — 4 · 8 — for being unwell, if you have five quiet minutes
A in for four, out for eight pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Take 4 counts to breathe in, and 8 to breathe out. Keep the out-breath unhurried. Five quiet minutes is enough. Ten is generous. The body is the most reliable place to begin.
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 6 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at your desk, with the screen turned off for a moment
- after an argument, before you decide what to say next
- when you are the only person awake in the house
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- If you lose count, start the round again rather than guessing.
- 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 How to use Beginner box breathing for Friday evening, when you have more time than usual, Quick 2-1-2-1 breathing: 8 rounds for a hospital waiting room, when you have more time than usual or How to use 6-2-6-2 breathing for a long illness, when you need something unremarkable.