Breathing exercise · 4 · 4 · 8
How to use Soft 4-7-8 breathing for Sunday evening, if you are new to this
A the hold cut short, the long exhale kept pattern, counted for you on screen.
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. Nothing here assumes you have done this before. The body is the most reliable place to begin.
Why it can help
Long exhales give the diaphragm a slow, full range of movement, which is why the shoulders often drop on their own.
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
- when you notice your shoulders are up near your ears
- when the day has been fine but you still feel braced
- when the weather has been grey for a week
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- The counts are a guide. If a number feels too long, shorten every side by one.
- 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 6-2-6-2 breathing exercise for a reset, Beginner box breathing: 5 rounds for the commute or 3-5-7 breathing for anxious moments.