Breathing exercise · 4 · 8
4-8 breathing for creative work, after a difficult conversation
4 · 8 breathing: in for four, out for eight.
Follow the circle. It counts for you.
How it works
The ratio is 4 in, 8 out. Only the out-breath needs any attention. Difficult conversations leave a residue. This is for the residue. Notice what's solid: the floor, the chair, your own weight.
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 10 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- just before you have to say something difficult
- before you open the email you have been avoiding
- when you have read the same paragraph three times
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- Practising when you are calm makes it available when you are not.
- Because there is no pause, you can keep this going while walking or talking.
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 7-11 breathing: 4 rounds for the morning after, if you are doing this in the middle of the day, Double-inhale sigh breathing: 12 rounds for a big decision, when your attention is scattered or 3-6 breathing exercise for physical discomfort — after a long day.