Breathing exercise · 4 · 8
How to use 4-8 breathing for a night shift, if you are new to this
4 · 8 breathing: in for four, out for eight.
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
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 have been given bad news and need to keep functioning
- when you have five minutes and no idea where to start
- in the two minutes after a difficult phone call
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- 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.