Breathing exercise · 4 · 4 · 8
How to use Soft 4-7-8 breathing for the early months, if you are tired of apps
Rounds of 4 · 4 · 8, with the counting done for you.
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. No account, no streak, no notification asking how you feel. We'll stay close to sensations rather than ideas.
Why it can help
You can keep the in-breath completely ordinary. Only the out-breath needs to be longer.
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
- before you open the email you have been avoiding
- on a train or a bus, with your bag on your lap
- when your thoughts are moving faster than you are
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- If you lose count, start the round again rather than guessing.
- A hold should feel like a pause, not like running out of air.
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 Tight box breathing for a night shift, after a difficult conversation, Coherent 6-6 breathing exercise for heavy days — when nothing else has worked today or How to use Beginner box breathing for creative work, if you are doing this in the middle of the day.