Breathing exercise · 4 · 8
4-8 breathing for a cold morning, when you are on your own
A in for four, out for eight pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Take 4 counts to breathe in, and 8 to breathe out. Keep the out-breath unhurried. Being on your own is not required, but it does make this simpler. We'll stay close to sensations rather than ideas.
Why it can help
Most people find the out-breath easier to lengthen than the in-breath. This uses that.
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
- in a hospital corridor, waiting for news
- before a presentation, in the corridor
- before you open the email you have been avoiding
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- 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.