Breathing exercise · 4 · 8
4-8 breathing for days when everything is too much, after eating too much
Simple counts — 4 · 8 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
The ratio is 4 in, 8 out. Only the out-breath needs any attention. Do this sitting up, not lying down, if you have just eaten. The body is the most reliable place to begin.
Why it can help
The out-breath is where the release happens. The in-breath is just the setup.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 8s | 4s |
One round is 12 seconds. At the default 5 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the day has been fine but you still feel braced
- before you open the email you have been avoiding
- after an argument, before you decide what to say next
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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 breath (7 · 11) for physical discomfort, when you have just finished work, 4-7-8 breath (4 · 7 · 8) for a study session, when the house is busy or Double-inhale sigh — 3 · 8 — for a long illness, when you have tried everything else.