Breathing exercise · 4 · 4 · 8
How to use Soft 4-7-8 breathing for a big decision, when you feel restless rather than tired
4 · 4 · 8 breathing: the hold cut short, the long exhale kept.
Follow the circle. It counts for you.
How it works
Breathe in for 4, hold for 4, then let the breath go for 8 counts. Restless is different from tired, and it needs a different approach. Let the physical world hold your attention.
Why it can help
The long exhale is the working part. A slow out-breath is one of the few direct levers you have on your own arousal level.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Hold | 4s | 4s |
| Exhale | 8s | 8s |
One round is 16 seconds. At the default 5 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- as a way to mark the end of the working day
- when the weather has been grey for a week
- when someone has annoyed you and you need to not react
Tips
- A shorter pattern done consistently beats a longer one done once.
- If you lose count, start the round again rather than guessing.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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.