Breathing exercise · 4 · 8
4-8 breathing exercise for the morning after — when you have already had a long week
Rounds of 4 · 8, with the counting done for you.
Follow the circle. It counts for you.
How it works
The ratio is 4 in, 8 out. Only the out-breath needs any attention. Long weeks are cumulative. This is a small subtraction. Stay with what you can actually feel.
Why it can help
This ratio is used a lot before sleep, because a long exhale is what your breathing already does as you fall asleep.
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
- while you are waiting for something to start
- when you have been given bad news and need to keep functioning
- as a way to mark the end of the working day
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- There is no need to breathe deeply. Long and quiet is the aim.
- 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 Tight box breathing exercise for creative work — when you want to be left alone, Soft 4-7-8 breathing exercise for exam nerves — when you have woken up too early or How to use 4-7-8 breathing for the middle of the night, before something difficult.