Breathing exercise · 4 · 8
4-8 breathing: 5 rounds for the morning after, if you are doing this instead of scrolling
Rounds of 4 · 8, with the counting done for you.
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. Choosing this over scrolling counts as a good decision, even a small one. Notice what's solid: the floor, the chair, your own weight.
Why it can help
It is hard to stay braced against something while breathing out slowly. The two do not sit well together.
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
- on a train or a bus, with your bag on your lap
- before you walk into a room full of people
- when you have been given bad news and need to keep functioning
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- The counts are a guide. If a number feels too long, shorten every side by one.
- 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.