Breathing exercise · 4 · 8
How to use 4-8 breathing for bedtime, after a long day
4 · 8 breathing: in for four, out for eight.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 4 counts. Then out for 8, slowly, without pushing. Use it at the end of a long day, not at the start of one. We'll stay close to sensations rather than ideas.
Why it can help
Long exhales give the diaphragm a slow, full range of movement, which is why the shoulders often drop on their own.
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
- before a presentation, in the corridor
- on a train or a bus, with your bag on your lap
- when you have five minutes and no idea where to start
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- Aim for something you could keep up in a waiting room without anyone noticing.
- 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.
If this rhythm does not suit you, try Quick 2-1-2-1 breathing: 6 rounds for the early months, when you feel fine and want to stay that way, How to use Double-inhale sigh for a hard week, when you feel restless rather than tired or How to use Coherent 4-4 breathing for travel days, when you are cold and want to be warm.