Breathing exercise · 4 · 8
4-8 breathing exercise for a hard week
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. Not being in the mood is a normal starting point. Stay with what you can actually feel.
Why it can help
The hold, where there is one, is short. The work is in the length of the release, not the pause.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 8s | 4s |
One round is 12 seconds. At the default 12 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when the afternoon has gone flat
- before you open the email you have been avoiding
- while you are waiting for something to start
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- You can do this with your eyes open. Nothing here requires privacy.
- 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 How to use 4-7-8 breathing for bedtime, 5-7 breath (5 · 7) for a reset, after a long day or Beginner box breath (2 · 2 · 2 · 2) for the morning, when you are cold and want to be warm.