Breathing exercise · 4 · 8
4-8 breathing exercise for a reset — when you have been meaning to start
Simple counts — 4 · 8 — and a circle that keeps time.
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. You have been meaning to start. This is the least intimidating way in. The body is the most reliable place to begin.
Why it can help
The ratio slows the whole breath cycle without requiring you to breathe deeply.
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
- on a train or a bus, with your bag on your lap
- while you are waiting for something to start
- in a hospital corridor, waiting for news
Tips
- If you lose count, start the round again rather than guessing.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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 4-7-8 breathing exercise for a grey day — when you are not sure this will work, 5-7 breathing — 5 · 7 — for a night shift, after a difficult conversation or Box breathing exercise for creative work — when you are cold and want to be warm.