Breathing exercise · 4 · 8
4-8 breathing exercise for a stolen moment of caregiving — when you have been putting it off
Simple counts — 4 · 8 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Breathe in for 4, then let the breath go for 8 counts. You have been putting this off. Starting is the only step that matters. Start with what's physical. Everything else can wait.
Why it can help
Most people find the out-breath easier to lengthen than the in-breath. This uses that.
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
- as a way to mark the end of the working day
- while you are waiting for something to start
- when your thoughts are moving faster than you are
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Set a timer for the rounds you want, so you are not watching the clock.
- 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.