Breathing exercise · 4 · 8
How to use 4-8 breathing for a stolen moment of caregiving, before something difficult
Simple counts — 4 · 8 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Breathe in for 4, then let the breath go for 8 counts. It works best in the hour before something difficult. The body is the most reliable place to begin.
Why it can help
The extra seconds on the way out give your body a longer signal that nothing is chasing you.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 8s | 4s |
One round is 12 seconds. At the default 6 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the weather has been grey for a week
- before you walk into a room full of people
- when you have five minutes and no idea where to start
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- Notice which part of the breath feels tight, and reduce that count first.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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 4-2-6 breathing: 4 rounds for being unwell, if you are fitting this around other people, 4-7-8 breathing for the hours after people leave, before you go back to something hard or 4-2-6 breathing: 8 rounds for a noisy room, when you feel fine and want to stay that way.