Breathing exercise · 4 · 8
4-8 breathing: 5 rounds for the hours after people leave, when you are cold and want to be warm
A 4 · 8 rhythm — in for four, out for eight.
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. Get a blanket first. Being cold defeats the point. 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 5 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- while you are waiting for something to start
- when you have been given bad news and need to keep functioning
- when you cannot sleep and do not want to get up
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- Keep your jaw loose. People clench it without noticing during holds.
- 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 5-2-7 breathing exercise for a grey day — if you have done this a hundred times, 4-6 breath (4 · 6) for jet lag, on a low-energy afternoon or 6-2-6-2 breathing: 10 rounds for days when everything is too much, when you need something unremarkable.