Breathing exercise · 4 · 8
4-8 breathing: 8 rounds for a reset, when you have more time than usual
Simple counts — 4 · 8 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Breathe in for 4, then let the breath go for 8 counts. This is the longer version, for a day with some slack in it. Stay with what you can actually feel.
Why it can help
Long exhales are easy to do quietly, at a desk, in a queue, without anyone noticing.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 8s | 4s |
One round is 12 seconds. At the default 8 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you notice your shoulders are up near your ears
- when you have been given bad news and need to keep functioning
- when the afternoon has gone flat
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Set a timer for the rounds you want, so you are not watching the clock.
- Because there is no pause, you can keep this going while walking or talking.
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 6-2-6-2 breathing — 6 · 2 · 6 · 2 — for a noisy room, after a long day, Soft 4-7-8 breathing for travel days, when you are too tired to try hard or 2-1-4 breathing: 12 rounds for heavy days, when you are too tired to try hard.