Breathing exercise · 4 · 8
4-8 breathing for Friday evening
4 · 8 breathing: in for four, out for eight.
Follow the circle. It counts for you.
How it works
Breathe in for 4, then let the breath go for 8 counts. A few minutes is the whole requirement. Let the physical world hold your attention.
Why it can help
The ratio matters more than the depth. Shallow but long beats deep and rushed.
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
- on a train or a bus, with your bag on your lap
- while you are waiting for something to start
- when you are tired but cannot afford to be
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- You can do this with your eyes open. Nothing here requires privacy.
- 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 Gentle box breathing for Friday evening, How to use Coherent 4-4 breathing for a long wait or Tight box breathing for a grey day.