How to use 4-8 breathing for heated moments (4 · 8)

How it works

The ratio is 4 in, 8 out. Only the out-breath needs any attention. It works with other people in the house. You do not need silence. Start with what's physical. Everything else can wait.

Why it can help

This ratio is used a lot before sleep, because a long exhale is what your breathing already does as you fall asleep.

The pattern, in seconds

Phase	Length	Starts at
Inhale	4s	0s
Exhale	8s	4s

One round is 12 seconds. At the default 4 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.

Good for

just before you have to say something difficult
when you are tired but cannot afford to be
when the day has been fine but you still feel braced

Tips

Do it before you need it once, so that it is familiar when you do.
Notice which part of the breath feels tight, and reduce that count first.
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.