Breathing exercise · 4 · 8
4-8 breathing exercise for deep focus — on a low-energy afternoon
A 4 · 8 rhythm — in for four, out for eight.
Follow the circle. It counts for you.
How it works
Breathe in for 4, then let the breath go for 8 counts. Low-energy afternoons are what this was written for. Start with what's physical. Everything else can wait.
Why it can help
If you are feeling revved up, this is one of the fastest honest ways to take the edge off without pretending.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 8s | 4s |
One round is 12 seconds. At the default 8 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the weather has been grey for a week
- when the afternoon has gone flat
- when your hands are cold and your chest is tight
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- 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 Gentle box breath (3 · 3 · 3 · 3) for bedtime, when you are on your own, Coherent 6-6 breathing exercise for being unwell — if you are sceptical about all of this or How to use 2-1-4 breathing for a hard week, if you have five quiet minutes.