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Breathing Exercises for Stress: A Simple 4-4-8 Breathing Technique
In the hustle and bustle of modern life, finding moments of peace and tranquillity can feel like a luxury. Yet, amidst the chaos, it is important to make space for our mental and emotional wellbeing.
As a yoga teacher based in Exeter, I’ve discovered the power of simple breathing techniques to help create a moment of calm when life feels busy or overwhelming.
One of my favourite techniques is a simple 4-4-8 breathing exercise. It is easy to remember and can be practised almost anywhere when you need to pause, slow down and reconnect with your breath.
How can breathing help when we feel stressed?
When we experience stress, our nervous system responds by preparing the body to deal with a perceived challenge. Our heart rate and breathing can increase, muscles may become tense and we can feel more alert or restless.
This is a normal and useful response. However, when we are constantly busy or under pressure, it can sometimes feel as though our body and mind never quite get the opportunity to switch off.
Our breathing is closely connected with the autonomic nervous system, and unlike many of the body’s automatic processes, it is something we can consciously influence.
Research into slow and controlled breathing has found effects on cardiovascular and autonomic nervous system activity, including heart rate variability and respiratory sinus arrhythmia. Studies have also explored its potential relationship with feelings of relaxation, anxiety and psychological wellbeing. (PubMed)
This doesn’t mean that one breathing exercise can magically switch off stress. Rather, conscious breathing can provide a simple opportunity to slow down, bring our attention into the present moment and give the body a different rhythm to follow.
The 4-4-8 breathing technique
The technique I’m sharing here uses a longer exhalation than inhalation.
The pattern is:
Inhale for 4
Hold for 4
Exhale for 8
The longer exhalation is often used in calming breathing practices. Slow breathing more generally has been associated with changes in autonomic activity and physiological measures such as heart rate variability. (PubMed)
If you’d like to practise along with me, you can also watch the accompanying video.
Step 1: Find a comfortable position
Whether you’re sitting or lying down, find a position where you can relax and focus on your breath.
If you’re sitting, allow your feet to rest comfortably on the floor and let your shoulders soften.
If you’re lying down, allow your body to be supported by the floor or your mat.
Close your eyes if that feels comfortable, or simply soften your gaze.
Take a moment to notice your natural breathing before you begin.
Step 2: Follow the 4-4-8 pattern
Begin by inhaling slowly and deeply through your nose for a count of four.
Feel the breath moving into your body and your abdomen gently expanding.
At the end of the inhalation, hold your breath for a count of four.
Then slowly exhale for a count of eight, allowing the breath to leave the body gradually and completely.
As you exhale, imagine letting go of some of the tension you may be carrying.
There is no need to force the breath. The aim is to create a slow, steady and comfortable rhythm.
Step 3: Repeat for three rounds
Repeat the 4-4-8 pattern for three rounds.
With each cycle, see if you can allow your body to become a little softer and your breathing a little more relaxed.
You may notice your shoulders dropping, your jaw relaxing or your thoughts becoming slightly quieter.
There is nothing you need to achieve. Simply give yourself these few moments to pause.
Step 4: Adjust as needed
Breathing practices should always feel comfortable.
If counting to four on the inhalation or breath retention feels too long, you can reduce the counts while keeping the same basic pattern of a shorter inhale, a pause and a longer exhalation.
For example, you could begin with:
Inhale for 2
Hold for 2
Exhale for 6
You can gradually work towards 4-4-8 if this feels comfortable for you.
The important thing is not to strain or force the breath.
If you feel light-headed, breathless, uncomfortable or anxious while practising, stop the exercise and return to your natural breathing.
Step 5: Notice the effects
After completing the three rounds, allow yourself a few moments before getting up or moving on with your day.
Notice how you feel.
Has your breathing changed?
Do your shoulders feel different?
Has your heart rate slowed?
Does your mind feel a little quieter?
Sometimes the changes are subtle, and that’s okay.
The purpose of a breathing exercise isn’t to force yourself into a particular state. It is simply an opportunity to pause and become more aware of what is happening within your body and mind.
Step 6: Make it part of your routine
You don’t have to wait until you feel completely overwhelmed before using your breath.
This technique can be useful as a small pause within your everyday routine.
You might practise it:
- First thing in the morning
- During a busy working day
- Before an important meeting
- When you notice yourself feeling tense
- After a stressful journey
- Before your yoga practice
- When you get home from work
- As part of your evening wind-down
- Before going to bed
Even three rounds only take a few minutes.
Sometimes that small pause is enough to create a little space between what has just happened and what you need to do next.
Breathing and yoga
Breath has always been an important part of yoga.
Pranayama, the yogic practice of regulating and working with the breath, encompasses many different techniques, from simple breath awareness through to more structured breathing practices.
In yoga, the breath can become a bridge between the physical body and the mind.
When we pay attention to our breathing, we are also bringing our attention into the present moment.
This is one of the reasons I encourage people not to think of yoga simply as a physical practice. Sometimes the most valuable part of yoga may be the few minutes spent becoming aware of your breath.
Is breathing exercise good for stress?
Research into slow breathing suggests that controlled breathing can influence physiological processes associated with the autonomic nervous system and may support feelings of relaxation and wellbeing. However, the research is still developing and different breathing techniques can have different effects. (PubMed)
Breathing exercises should therefore be viewed as one tool within a wider approach to managing stress and supporting wellbeing, rather than a treatment or cure.
Sleep, nutrition, movement, time outdoors, relationships, social connection and appropriate professional support can all form part of that bigger picture.
A gentle reminder
Breath retention isn’t comfortable for everyone.
If you have a respiratory or cardiovascular condition, are pregnant, or have any concerns about whether a particular breathing exercise is appropriate for you, seek individual advice from an appropriately qualified healthcare professional before practising breath retention techniques.
And remember: breathing should never feel like a competition.
You don’t need to take the biggest breath, hold it for the longest time or force yourself to complete a particular count.
Comfort comes first.
A final thought
In a world that constantly encourages us to do more, sometimes one of the most powerful things we can do is pause.
Take a moment.
Close your eyes.
Notice your breath.
And give yourself permission to slow down.
Your breath is always with you. You can use it as a simple reminder to come back to the present moment, even on the busiest of days.
So, the next time you feel overwhelmed or stressed, try three rounds of 4-4-8 breathing and notice what changes.
Sometimes, creating a little more calm doesn’t require doing more. It simply requires taking a moment to breathe.
References
- Russo MA, Santarelli DM, O’Rourke D. The physiological effects of slow breathing in the healthy human. Breathe. 2017;13(4):298–309. (PubMed)
- Zaccaro A, Piarulli A, Laurino M, Garbella E, Menicucci D, Neri B, Gemignani A. How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience. 2018;12:353. (Frontiers)
Subjects Included
- Breathing exercises for stress
- 4-4-8 breathing technique
- Breathing exercises for relaxation
- Yoga breathing
- Pranayama
- Breath awareness
- Stress and the nervous system
- Parasympathetic nervous system
- Vagus nerve and breathing
- Slow breathing
- Mindful breathing
- Relaxation techniques
- Yoga and wellbeing
- Yoga in Exeter
About me:
I specialise in Yoga, Wellbeing Coaching & Nutritional Therapy in the Exeter area, with bases in Exminster and Topsham. My approach is personalised, aimed at supporting individuals in achieving sustainable and healthy lifestyle changes.
Yoga Classes:
Join me for Hatha yoga classes suitable for most levels of yogis. All equipment is provided. Classes are available at Kiva & Zen Studios in Topsham, Exeter, Victory Hall in Exminster, Exeter, and Exeter Golf & Country Club. Immerse yourself in the tranquil atmosphere of Exeter while rejuvenating your mind and body through the practice of yoga. Each session is designed to help you connect with your inner self, cultivate mindfulness, and improve flexibility, strength, and balance. Whether you're a beginner or an experienced practitioner, there's a class for you in my Exeter venues.
Nutritional Therapy:
Nutritional Therapy is a holistic approach to health and well-being that focuses on using food and nutrients to support the body's natural healing processes. As a registered Nutritional Therapist with both the Federation of Nutritional Therapy Practitioners and the Society of Naturopaths, I provide personalised nutrition plans tailored to individual needs. Whether you're looking to improve digestion, boost energy levels, manage weight, or address specific health concerns, Nutritional Therapy can offer valuable insights and support on your journey to optimal health, right here in Exeter.
Wellbeing Coaching:
As a certified Wellbeing Coach, I offer personalised coaching sessions aimed at helping you achieve your wellness goals. Whether you're seeking support in managing stress, improving work-life balance, enhancing self-care practices, or navigating life transitions, I provide guidance, accountability, and strategies to empower you on your path to greater well-being. Together, we'll explore your values, strengths, and aspirations, and develop actionable steps to create positive and lasting change in your life.
Useful links:
- Contact me here
- View my price list here
- Book a wellbeing session here
- Book a yoga class here (For Exeter Golf and Country Club use their membership system)
Qualifications:
As a Yoga Teacher, I underwent training in India and am both qualified and registered with the Yoga Alliance. My Nutritional Therapy diploma is held with the School of Health, and I am a registered Nutritional Therapist with both the Federation of Nutritional Therapy Practitioners and the Society of Naturopaths. I obtained my coaching qualifications through the Institute of Leadership and Management, with specialised training in Wellbeing from the British Coaching Association.
