Breathing exercise · 4 · 8
4-8 breathing for a hard conversation, if you are fitting this around other people
Simple counts — 4 · 8 — and a circle that keeps time.
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. It is designed to fit around other people’s schedules. We'll stay close to sensations rather than ideas.
Why it can help
Because it is one-directional, there is less to remember than with a hold. That makes it easier to keep going.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 8s | 4s |
One round is 12 seconds. At the default 4 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- in the two minutes after a difficult phone call
- when you cannot sleep and do not want to get up
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- 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 3-6 breathing for anxious moments, when you have been putting it off, How to use Gentle box breathing for the early months, when you cannot concentrate on anything else or Soft 4-7-8 breathing: 10 rounds for a night shift, when you are not sure this will work.