Breathing exercise · 4 · 8
4-8 breathing exercise for jet lag — when you only have a few minutes
A 4 · 8 rhythm — in for four, out for eight.
Follow the circle. It counts for you.
How it works
The ratio is 4 in, 8 out. Only the out-breath needs any attention. A few minutes is the whole requirement. Start with what's physical. Everything else can wait.
Why it can help
You can keep the in-breath completely ordinary. Only the out-breath needs to be longer.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 8s | 4s |
One round is 12 seconds. At the default 10 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- before a presentation, in the corridor
- when you have read the same paragraph three times
- before you walk into a room full of people
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- Try it lying down with your knees bent if sitting upright feels like effort.
- 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.
If this rhythm does not suit you, try How to use Gentle box breathing for coming down after exercise, when you are not sure this will work, How to use Uneven box breathing for being unwell, after a long day or Box breath (4 · 4 · 4 · 4) for a hospital waiting room, when you are cold and want to be warm.