Breathing exercise · 4 · 8
4-8 breathing — 4 · 8 — for the commute, when you feel restless rather than tired
Rounds of 4 · 8, with the counting done for you.
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. Restless is different from tired, and it needs a different approach. The body is the most reliable place to begin.
Why it can help
Long exhales give the diaphragm a slow, full range of movement, which is why the shoulders often drop on their own.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 8s | 4s |
One round is 12 seconds. At the default 10 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are tired but cannot afford to be
- at the start of a study session, to set the tone
- when someone has annoyed you and you need to not react
Tips
- Count in your head, or let the circle on this page count for you.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- 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 Soft 4-7-8 breathing for a big decision, when you feel restless rather than tired, 3-5-7 breathing: 8 rounds for coming down after exercise, before you go back to something hard or How to use 7-11 breathing for a ten-minute window, when you are short on time.