Breathing exercise · 4 · 8
4-8 breathing exercise for heated moments — if you are sceptical about all of this
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. Scepticism is welcome. You do not have to believe anything for this to work. Simple things first: contact, weight, temperature.
Why it can help
The pause at the end of a long exhale is usually longer than you expect. That gap is part of the exercise.
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
- as a way to mark the end of the working day
- after an argument, before you decide what to say next
- before a presentation, in the corridor
Tips
- Practising when you are calm makes it available when you are not.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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 Coherent 5-5 breath (5 · 5) for the commute, after a difficult conversation, 5-2-7 breathing: 6 rounds for the end of the working day, if you are fitting this around other people or 2-1-4 breath (2 · 1 · 4) for a long illness, when the day has been loud.