Breathing exercise · 4 · 4 · 8
Soft 4-7-8 breath (4 · 4 · 8) for a lonely evening, when you have more time than usual
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 through your nose for 4 counts, hold for 4. Then out for 8, slowly, without pushing. This is the longer version, for a day with some slack in it. Let the physical world hold your attention.
Why it can help
The hold, where there is one, is short. The work is in the length of the release, not the pause.
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 6 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have read the same paragraph three times
- when someone has annoyed you and you need to not react
- when you are tired but cannot afford to be
Tips
- Practising when you are calm makes it available when you are not.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- 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 Coherent 5-5 breathing: 6 rounds for heated moments, when you are not in the mood, 7-11 breathing for deep focus, when you have been meaning to start or Uneven box breath (4 · 4 · 6 · 2) for Monday morning, on a low-energy afternoon.