Breathing exercise · 4 · 8
4-8 breathing — 4 · 8 — for physical discomfort, when you want to finish something
A 4 · 8 rhythm — 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. Wanting to finish something is a better motivation than wanting to relax. Nothing abstract for the next few minutes.
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 6 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- while you are waiting for something to start
- before a presentation, in the corridor
- after an argument, before you decide what to say next
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.
- No holds means no buildup. The rhythm does all the work.
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 Quick 2-1-2-1 breathing for a lonely evening, if you are tired of apps, How to use Uneven box breathing for the commute, if you are tired of apps or Coherent 4-4 breathing — 4 · 4 — for being unwell, when you have woken up too early.