Breathing exercise · 4 · 4 · 8
Soft 4-7-8 breath (4 · 4 · 8) for a big decision, before you go back to something hard
4 · 4 · 8 breathing: 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. Five minutes here is cheaper than an hour of grinding. Start with what's physical. Everything else can wait.
Why it can help
Because it is one-directional, there is less to remember than with a hold. That makes it easier to keep going.
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 10 rounds this practice runs 160 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
- when you wake at 3am and the room feels too quiet
- at the start of a study session, to set the tone
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Count in your head, or let the circle on this page count for you.
- 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 How to use Physiological sigh for a study session, when you have woken up too early, Quick 2-1-2-1 breath (2 · 1 · 2 · 1) for a hard week, when you have been putting it off or 5-2-7 breathing exercise for caring for someone — when you have just finished work.