Breathing exercise · 4 · 4 · 8
How to use Soft 4-7-8 breathing for being unwell, after a difficult conversation
4 · 4 · 8 breathing: the hold cut short, the long exhale kept.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 4 counts, hold for 4. Then out for 8, slowly, without pushing. Difficult conversations leave a residue. This is for the residue. We'll stay close to sensations rather than ideas.
Why it can help
You are not emptying your lungs, just taking longer to do it. The extra seconds are where the effect lives.
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 8 rounds this practice runs 128 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when your hands are cold and your chest is tight
- before you open the email you have been avoiding
- while you are waiting for something to start
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Do the last round slightly smaller than the others. It makes stopping easier.
- 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 Coherent 6-6 breathing: 12 rounds for the early months, when you are on your own, 5-2-7 breathing: 8 rounds for a hot day, after eating too much or Coherent 6-6 breathing exercise for a ten-minute window — when you have more time than usual.