Breathing exercise · 4 · 4 · 8
How to use Soft 4-7-8 breathing for a study session, when you have just finished work
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. The gap right after work is the easiest one to use. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The hold, where there is one, is short. The work is in the length of the release, not the pause.
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 6 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- while you are waiting for something to start
- after an argument, before you decide what to say next
- when you notice your shoulders are up near your ears
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- The pauses should never feel like a competition. Shorten them if they do.
- 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 How to use Slow box breathing for jet lag, if you are tired of apps, Coherent 5-5 breath (5 · 5) for the commute, after a difficult conversation or Coherent 5-5 breathing exercise for travel days — when you are on your own.