Breathing exercise · 4 · 8
4-8 breathing — 4 · 8 — for the morning, when the house is busy
Simple counts — 4 · 8 — and a circle that keeps time.
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. It works with other people in the house. You do not need silence. We'll stay close to sensations rather than ideas.
Why it can help
The long exhale is the working part. A slow out-breath is one of the few direct levers you have on your own arousal level.
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
- at the kitchen table, with a cup of tea going cold
- before a presentation, in the corridor
- when you have been given bad news and need to keep functioning
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- Try the same pattern at a different time of day and see whether it feels different.
- 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 4-6 breath (4 · 6) for anxious moments, when you have more time than usual, How to use Slow box breathing for anxious moments, when nothing else has worked today or Slow box breath (5 · 5 · 5 · 5) for the middle of the night, after a difficult conversation.