Breathing exercise · 4 · 4 · 8
Soft 4-7-8 breath (4 · 4 · 8) for a noisy room, after a long day
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
The ratio is 4 in, hold for 4, 8 out. Only the out-breath needs any attention. Use it at the end of a long day, not at the start of one. The body is the most reliable place to begin.
Why it can help
The exhale is doing the counting for you, which means you have less attention left over to worry with.
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 8 rounds this practice runs 128 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have read the same paragraph three times
- when you have been given bad news and need to keep functioning
- after a long drive, to shake off the alertness
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- You can do this with your eyes open. Nothing here requires privacy.
- 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 Tight box breathing exercise for the morning — when you are too tired to try hard, 6-2-6-2 breathing for creative work, when you are doing this for the first time or How to use Soft 4-7-8 breathing for Monday morning, when you need to stop thinking about work.