Breathing exercise · 4 · 8
4-8 breathing for a big decision, when you want to be left alone
A in for four, out for eight pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Breathe in for 4, then let the breath go for 8 counts. Nothing here asks anything of you socially. We'll stay close to sensations rather than ideas.
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 8 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the car, parked, before you go inside
- when you have five minutes and no idea where to start
- when you wake at 3am and the room feels too quiet
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Keep your jaw loose. People clench it without noticing during holds.
- 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 4-6 breathing exercise for a big decision — when you are somewhere noisy, 3-5-7 breathing — 3 · 5 · 7 — for jet lag, when you are somewhere unfamiliar or How to use Coherent 4-4 breathing for a stolen moment of caregiving, if you are new to this.