Breathing exercise · 4 · 4 · 8
Soft 4-7-8 breath (4 · 4 · 8) for the commute
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 for 4, hold for 4, then let the breath go for 8 counts. Waiting is dead time you can spend on this instead. Simple things first: contact, weight, temperature.
Why it can help
Because it is one-directional, there is less to remember than with a hold. That makes it easier to keep going.
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 five minutes and no idea where to start
- in a hospital corridor, waiting for news
- at the start of a study session, to set the tone
Tips
- If you lose count, start the round again rather than guessing.
- Keep your jaw loose. People clench it without noticing during holds.
- 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 How to use Physiological sigh for a long illness, Slow box breathing when you are somewhere noisy or 2-1-4 breathing for the morning.