Breathing exercise · 4 · 8
4-8 breathing — 4 · 8 — for coming down after exercise, when you have tried everything else
Simple counts — 4 · 8 — and a circle that keeps time.
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. This assumes you have already tried the obvious things. We'll stay close to sensations rather than ideas.
Why it can help
The out-breath is where the release happens. The in-breath is just the setup.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 8s | 4s |
One round is 12 seconds. At the default 4 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the day has been fine but you still feel braced
- when you have five minutes and no idea where to start
- in the car, parked, before you go inside
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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 7-11 breathing: 4 rounds, Box breathing exercise for Monday morning or 2-1-4 breathing — 2 · 1 · 4 — for Sunday evening, when you need something unremarkable.