Breathing exercise · 4 · 8
How to use 4-8 breathing for a break at work, before you go back to something hard
A 4 · 8 rhythm — in for four, out for eight.
Follow the circle. It counts for you.
How it works
Take 4 counts to breathe in, and 8 to breathe out. Keep the out-breath unhurried. Five minutes here is cheaper than an hour of grinding. We'll stay close to sensations rather than ideas.
Why it can help
You can keep the in-breath completely ordinary. Only the out-breath needs to be longer.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 8s | 4s |
One round is 12 seconds. At the default 8 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you wake at 3am and the room feels too quiet
- when you have been given bad news and need to keep functioning
- as a way to mark the end of the working day
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- 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.