Breathing exercise · 4 · 8
4-8 breathing for heavy days, if you are tired of apps
Rounds of 4 · 8, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 4 counts. Then out for 8, slowly, without pushing. No account, no streak, no notification asking how you feel. 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 4 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have five minutes and no idea where to start
- in the car, parked, before you go inside
- when someone has annoyed you and you need to not react
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Keep your jaw loose. People clench it without noticing during holds.
- 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.
If this rhythm does not suit you, try 5-7 breathing for physical discomfort, if you are new to this, 3-6 breathing: 6 rounds for a long illness, when you have been meaning to start or 2-1-4 breath (2 · 1 · 4) for a grey day, if you are fitting this around other people.