Breathing exercise · 4 · 8
4-8 breathing exercise for a long illness — after eating too much
A in for four, out for eight pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
The ratio is 4 in, 8 out. Only the out-breath needs any attention. Do this sitting up, not lying down, if you have just eaten. Notice what's solid: the floor, the chair, your own weight.
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 12 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have read the same paragraph three times
- when someone has annoyed you and you need to not react
- when your thoughts are moving faster than you are
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- Notice which part of the breath feels tight, and reduce that count first.
- 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.