Breathing exercise · 4 · 8
4-8 breathing for physical discomfort
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. Scepticism is welcome. You do not have to believe anything for this to work. The body is the most reliable place to begin.
Why it can help
It is hard to stay braced against something while breathing out slowly. The two do not sit well together.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 8s | 4s |
One round is 12 seconds. At the default 12 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- when you cannot sleep and do not want to get up
- when someone has annoyed you and you need to not react
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Count in your head, or let the circle on this page count for you.
- 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 3-5-7 breathing exercise for anxious moments, Coherent 4-4 breathing: 6 rounds for the hours after people leave, when you have more time than usual or How to use 4-2-6 breathing.