Breathing exercise · 4 · 8
4-8 breathing for the hours after people leave, when you have tried everything else
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. This assumes you have already tried the obvious things. Start with what's physical. Everything else can wait.
Why it can help
The long exhale is the working part. A slow out-breath is one of the few direct levers you have on your own arousal level.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 8s | 4s |
One round is 12 seconds. At the default 10 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- just before you have to say something difficult
- when you have five minutes and no idea where to start
- at the kitchen table, with a cup of tea going cold
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- 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 Coherent 6-6 breath (6 · 6) for jet lag, if you are tired of apps, How to use Beginner box breathing for days when everything is too much, when the weather has kept you inside or Slow box breathing for Monday morning, when you have woken up too early.