Breathing exercise · 4 · 8
4-8 breathing — 4 · 8 — for Friday evening, if you are doing this in the middle of the day
4 · 8 breathing: in for four, out for eight.
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. Midday is an underrated time for this. The body is the most reliable place to begin.
Why it can help
Most people find the out-breath easier to lengthen than the in-breath. This uses that.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 8s | 4s |
One round is 12 seconds. At the default 8 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- just before you have to say something difficult
- before you walk into a room full of people
- as a way to mark the end of the working day
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Do the last round slightly smaller than the others. It makes stopping easier.
- 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 Double-inhale sigh for bedtime, when you cannot concentrate on anything else, How to use Quick 2-1-2-1 breathing for Monday morning, if you are sceptical about all of this or Uneven box breathing — 4 · 4 · 6 · 2 — for a long wait, when you are waiting for something.