Breathing exercise · 4 · 8
4-8 breathing for the morning if you are new
Simple counts — 4 · 8 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
In for 4, out for 8. The exhale is longer than the inhale — that is the entire instruction. Nothing here assumes you have done this before. We'll stay close to sensations rather than ideas.
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 5 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in a hospital corridor, waiting for news
- when you have five minutes and no idea where to start
- at the start of a study session, to set the tone
Tips
- Do it before you need it once, so that it is familiar when you do.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- 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 4-7-8 breathing — 4 · 7 · 8 — for the middle of the night, when you have already had a long week, Coherent 4-4 breath for coming down after exercise or Coherent 4-4 breathing exercise.