Breathing exercise · 4 · 4 · 8
Soft 4-7-8 breath (4 · 4 · 8) for Monday morning, if you have done this a hundred times
Rounds of 4 · 4 · 8, with the counting done for you.
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. If you have done this a hundred times, change one small thing tonight. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Most people find the out-breath easier to lengthen than the in-breath. This uses that.
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 5 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after a long drive, to shake off the alertness
- when you have been given bad news and need to keep functioning
- at the start of a study session, to set the tone
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- Try the same pattern at a different time of day and see whether it feels different.
- 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 5-2-7 breathing exercise for a reset — when you are cold and want to be warm, 5-7 breathing — 5 · 7 — for a ten-minute window, when you feel restless rather than tired or 6-2-6-2 breath (6 · 2 · 6 · 2) for exam nerves, if you are fitting this around other people.