Breathing exercise · 4 · 4 · 8
How to use Soft 4-7-8 breathing for the morning, when nothing else has worked today
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
Breathe in for 4, hold for 4, then let the breath go for 8 counts. Nothing else has worked today. That is not a reason to skip this. The body is the most reliable place to begin.
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 12 rounds this practice runs 192 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- before you walk into a room full of people
- at the kitchen table, with a cup of tea going cold
- when you have read the same paragraph three times
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- There is no need to breathe deeply. Long and quiet is the aim.
- 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 Slow box breathing exercise for a hard week — when you are on your own, How to use Gentle box breathing for a break at work, when you only have a few minutes or 4-6 breathing: 10 rounds for Monday morning, if you have five quiet minutes.