Breathing exercise · 4 · 8
4-8 breathing exercise for a grey day — when you are waiting for something
A in for four, out for eight pattern, counted for you on screen.
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. Waiting is dead time you can spend on this instead. The body is the most reliable place to begin.
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 4 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at your desk, with the screen turned off for a moment
- in the two minutes after a difficult phone call
- at the kitchen table, with a cup of tea going cold
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 Tight box breath (4 · 1 · 4 · 1) for a hard week, when the weather has kept you inside, Box breathing — 4 · 4 · 4 · 4 — for coming down after exercise, when you have been meaning to start or 2-1-4 breathing exercise for a hard week — when you are not sure this will work.