Breathing exercise · 4 · 8
4-8 breathing: 6 rounds for a hard week, if you have done this a hundred times
Rounds of 4 · 8, with the counting done for you.
Follow the circle. It counts for you.
How it works
In for 4, out for 8. The exhale is longer than the inhale — that is the entire instruction. If you have done this a hundred times, change one small thing tonight. Simple things first: contact, weight, temperature.
Why it can help
The exhale is doing the counting for you, which means you have less attention left over to worry with.
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
- when your hands are cold and your chest is tight
- while you are waiting for something to start
- at the start of a study session, to set the tone
Tips
- If you lose count, start the round again rather than guessing.
- Try the same pattern at a different time of day and see whether it feels different.
- 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 Uneven box breathing: 4 rounds for a grey day, after a difficult conversation, 6-2-6-2 breathing — 6 · 2 · 6 · 2 — for Monday morning, if you have done this a hundred times or 5-7 breathing: 4 rounds for the hours after people leave, when your attention is scattered.