Breathing exercise · 4 · 4 · 8
How to use Soft 4-7-8 breathing for coming down after exercise, when you are somewhere noisy
The pattern is 4 · 4 · 8, which is the hold cut short, the long exhale kept.
Follow the circle. It counts for you.
How it works
The ratio is 4 in, hold for 4, 8 out. Only the out-breath needs any attention. Noise is fine. You are not trying to hear anything subtle. Nothing abstract for the next few minutes.
Why it can help
The extra seconds on the way out give your body a longer signal that nothing is chasing you.
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
- in the car, parked, before you go inside
- when you cannot sleep and do not want to get up
- in the two minutes after a difficult phone call
Tips
- Count in your head, or let the circle on this page count for you.
- Keep your jaw loose. People clench it without noticing during holds.
- 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.
If this rhythm does not suit you, try Gentle box breath (3 · 3 · 3 · 3) for being unwell, when you feel fine and want to stay that way, Tight box breathing — 4 · 1 · 4 · 1 — for anxious moments, when the house is busy or Tight box breath (4 · 1 · 4 · 1) for a long wait, if you are doing this in the middle of the day.