Breathing exercise · 4 · 8
How to use 4-8 breathing for the early months, when you are somewhere noisy
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. Noise is fine. You are not trying to hear anything subtle. We'll stay close to sensations rather than ideas.
Why it can help
Long exhales are easy to do quietly, at a desk, in a queue, without anyone noticing.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 8s | 4s |
One round is 12 seconds. At the default 10 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have been given bad news and need to keep functioning
- while you are waiting for something to start
- in the two minutes after a difficult phone call
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- Practising when you are calm makes it available when you are not.
- 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.