Breathing exercise · 4 · 8
4-8 breathing exercise for a cold morning — when you are doing this for the first time
A in for four, out for eight pattern, counted for you on screen.
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. If this is your first go, stay with the plainest version of the instructions. Stay with what you can actually feel.
Why it can help
This ratio is used a lot before sleep, because a long exhale is what your breathing already does as you fall asleep.
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 have been given bad news and need to keep functioning
- on a train or a bus, with your bag on your lap
- after an argument, before you decide what to say next
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- Try it lying down with your knees bent if sitting upright feels like effort.
- 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 Quick 2-1-2-1 breathing: 6 rounds, Double-inhale sigh or Tight box breathing exercise for a noisy room.