Figure-8 Breathing

Follow the dot around the figure 8: breathe in as it goes around the left loop and out as it goes around the right loop. The shape gives your eyes something to follow, which helps if counting alone lets your mind wander.

Figure-8 Breathing timer

Ready 4 In 4, out 4 · press Start
Round 1 0:00

The session keeps going if you open another page; pause or end it from the player at the bottom of the screen.

Pattern (seconds)
Length
Guide

Listen as an audio session (3:14)

In 4 · Out 4 for about 3 minutes, with the same voice as the timer, as one recording: press play and close your eyes.

Download MP3 (1.5 MB)

How to do figure-8 breathing

Figure-8 breathing, also called infinity or lazy-8 breathing, pairs slow breathing with tracing a figure 8: in around one loop, out around the other. The shape is a focus aid; the breathing itself is ordinary slow breathing with no holds. You can also trace the 8 with a finger instead of watching a screen.

  1. Sit comfortably and look at the figure 8, or trace one with your finger on your leg or a table.
  2. Starting at the middle, breathe in slowly as you go around the left loop.
  3. Back at the middle, breathe out slowly as you go around the right loop.
  4. Keep going without stopping at the crossing. The 8 has no corners, so there are no holds.
  5. If you like, make the exhale loop slower than the inhale loop.
  6. After 1 to 5 minutes, let your breathing return to normal.

How to use this timer

  • Each loop is one breath in or out. With "In 4, out 6", the dot slows down on the exhale loop.
  • You can close your eyes and trace the 8 with a finger while the voice keeps time.
  • Keep each breath soft. Slow does not mean big, and very big breaths can make you lightheaded.
  • The voice and the mini player keep going if you open another page. Pause or end the session from the player at the bottom of the screen.

When to use it

  • When counting on its own doesn't hold your attention and you want something to look at or trace.
  • With a child: trace the 8 together on a table or in the air.
  • As a short pause between tasks.

Go easy, or ask your doctor first, if

  • You feel lightheaded, or tingling in your hands or around your mouth (signs of over-breathing: make the breaths smaller, or stop and breathe normally)
  • Slowing down makes you feel air hungry or more anxious (use the shorter counts)
  • Epilepsy (over-breathing can trigger some kinds of seizures, so keep the breaths soft and ask your doctor if unsure)
  • High blood pressure (keep following your treatment plan; slow breathing does not replace it)

Stop and breathe normally if you feel dizzy, short of breath or anxious.

Questions

What is figure 8 breathing?

A slow breathing exercise where you trace a figure 8 (an infinity sign), breathing in around one loop and out around the other. It is also called infinity breathing or lazy 8 breathing.

Is it the same as alternate nostril breathing?

No. Alternate nostril breathing (nadi shodhana) switches nostrils with your hand. Figure 8 breathing uses both nostrils and only uses the shape to set the pace.

Does tracing the shape make a difference?

There is no research on figure 8 breathing itself. The shape mainly gives your attention a job, the way counting does in box breathing. The slow pace is what it shares with the slow-breathing studies.

Is it good for kids?

It is easy to explain: breathe in around this loop, out around that one. For younger children, Flower Breathing uses pictures instead of counts. Keep it short, a minute or two, and let them stop whenever they want.

Does the timer work with my eyes closed?

Yes. With the voice on, it calls each step and softly counts the seconds, so you don't need to watch the screen. Choose "Tone" for a short sound instead, or "Silent" to follow the shape only.

Sources

  1. Zaccaro et al., How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing (Frontiers in Human Neuroscience, 2018) (opens in a new tab)
  2. NCCIH: Relaxation Techniques: What You Need To Know (opens in a new tab)
  3. Cleveland Clinic: Hyperventilation Syndrome (opens in a new tab)