Breathing exercise · 4 · 8
4-8 breathing for Monday morning, when you have already had a long week
A 4 · 8 rhythm — 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. Long weeks are cumulative. This is a small subtraction. The body is the most reliable place to begin.
Why it can help
Because it is one-directional, there is less to remember than with a hold. That makes it easier to keep going.
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
- in the minutes before an appointment you are dreading
- when you have five minutes and no idea where to start
- before you open the email you have been avoiding
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Notice which part of the breath feels tight, and reduce that count first.
- 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 5-2-7 breathing — 5 · 2 · 7 — for the commute, when you have woken up too early, 4-8 breathing for the hours after people leave, when you have tried everything else or Coherent 5-5 breathing: 8 rounds for the morning after, when the house is busy.