Breathing exercise · 4 · 8
How to use 4-8 breathing for the middle of the night, when your attention is scattered
A in for four, out for eight pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Breathe in for 4, then let the breath go for 8 counts. Scattered attention is the raw material, not an obstacle. We'll stay close to sensations rather than ideas.
Why it can help
Most people find the out-breath easier to lengthen than the in-breath. This uses that.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 8s | 4s |
One round is 12 seconds. At the default 5 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- on a train or a bus, with your bag on your lap
- at your desk, with the screen turned off for a moment
- at the kitchen table, with a cup of tea going cold
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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: 10 rounds for coming down after exercise, when nothing else has worked today, 3-6 breathing — 3 · 6 — for heated moments, when you have woken up too early or Soft 4-7-8 breathing exercise for a night shift — if you have five quiet minutes.