Breathing exercise · 4 · 4 · 8
How to use Soft 4-7-8 breathing for a night shift
A 4 · 4 · 8 rhythm — 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. Scepticism is welcome. You do not have to believe anything for this to work. Start with what's physical. Everything else can wait.
Why it can help
The exhale is doing the counting for you, which means you have less attention left over to worry with.
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 12 rounds this practice runs 192 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- just before you have to say something difficult
- when the weather has been grey for a week
- as a way to mark the end of the working day
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- Never push through a hold. Coming out of it early is always the right call.
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 Extended exhale, Slow box breathing: 12 rounds or 4-7-8 breath (4 · 7 · 8) for the morning after.