Breathing exercise · 4 · 8
How to use 4-8 breathing for travel days, when you want to finish something
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. Wanting to finish something is a better motivation than wanting to relax. Notice what's solid: the floor, the chair, your own weight.
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 10 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- in a hospital corridor, waiting for news
- when you are tired but cannot afford to be
- when you notice your shoulders are up near your ears
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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 Gentle box breath (3 · 3 · 3 · 3) for being unwell, when you feel fine and want to stay that way, Slow box breathing exercise for the end of the working day — when you need to stop thinking about work or How to use Soft 4-7-8 breathing for coming down after exercise, when you are somewhere noisy.