Breathing exercise · 4 · 8
4-8 breathing exercise for Sunday evening — when you have tried everything else
Rounds of 4 · 8, with the counting done for you.
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. This assumes you have already tried the obvious things. The body is the most reliable place to begin.
Why it can help
Doubling the exhale changes the ratio your body uses to decide how safe it is.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 8s | 4s |
One round is 12 seconds. At the default 6 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you notice your shoulders are up near your ears
- at the kitchen table, with a cup of tea going cold
- before a presentation, in the corridor
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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.