Breathing exercise · 4 · 8
4-8 breathing — 4 · 8 — for exam nerves, when you are short on time
Rounds of 4 · 8, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 4 counts. Then out for 8, slowly, without pushing. Pick this one when you are short on time. Nothing abstract for the next few minutes.
Why it can help
If you are feeling revved up, this is one of the fastest honest ways to take the edge off without pretending.
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
- in the minutes before an appointment you are dreading
- after an argument, before you decide what to say next
- when the weather has been grey for a week
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- 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 Physiological sigh exercise for a stolen moment of caregiving — when the day has been loud, 7-11 breathing — 7 · 11 — for creative work, after a long day or 6-2-6-2 breath (6 · 2 · 6 · 2) for a night shift, if you are sceptical about all of this.