Breathing exercise · 4 · 8
4-8 breathing — 4 · 8 — for creative work, when you are too tired to try hard
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. Too tired to try hard is exactly the right amount of tired for this. Let the physical world hold your attention.
Why it can help
The extra seconds on the way out give your body a longer signal that nothing is chasing you.
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
- before you walk into a room full of people
- in a hospital corridor, waiting for news
- before you open the email you have been avoiding
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- Aim for something you could keep up in a waiting room without anyone noticing.
- 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.