Breathing exercise · 4 · 4 · 8
Soft 4-7-8 breath (4 · 4 · 8) for being unwell
4 · 4 · 8 breathing: 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. When concentration is gone, work with what is left. The body is the most reliable place to begin.
Why it can help
You are not emptying your lungs, just taking longer to do it. The extra seconds are where the effect lives.
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 4 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you walk into a room full of people
- when you are the only person awake in the house
- in the car, parked, before you go inside
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- Count in your head, or let the circle on this page count for you.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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 when you want something simple, 4-7-8 breathing exercise or Quick 2-1-2-1 breath (2 · 1 · 2 · 1) for exam nerves, when you feel fine and want to stay that way.