Breathing exercise · 4 · 8
4-8 breathing for a hard week, when you need to stop thinking about work
Rounds of 4 · 8, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in for 4, then let the breath go for 8 counts. Work thoughts are allowed to be there. They just do not get to drive. The body is the most reliable place to begin.
Why it can help
The extra seconds on the way out give your body a longer signal that nothing is chasing you.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 8s | 4s |
One round is 12 seconds. At the default 12 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- on a train or a bus, with your bag on your lap
- just before you have to say something difficult
- in the minutes before an appointment you are dreading
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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.