Breathing exercise · 4 · 4 · 8
Soft 4-7-8 breath (4 · 4 · 8) for physical discomfort, when you have been putting it off
Rounds of 4 · 4 · 8, with the counting done for you.
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. You have been putting this off. Starting is the only step that matters. Stay with what you can actually feel.
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 4 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the two minutes after a difficult phone call
- when you have been given bad news and need to keep functioning
- when the day has been fine but you still feel braced
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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 3-5-7 breath (3 · 5 · 7) for a big decision, when nothing else has worked today, Gentle box breathing for a cold morning, when you want to be left alone or How to use Quick 2-1-2-1 breathing for a ten-minute window, when you are cold and want to be warm.