Breathing exercise · 4 · 4 · 8
Soft 4-7-8 breath (4 · 4 · 8) for the hours after people leave, if you have five quiet minutes
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. Five quiet minutes is enough. Ten is generous. Nothing abstract for the next few minutes.
Why it can help
The pause at the end of a long exhale is usually longer than you expect. That gap is part of the exercise.
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 12 rounds this practice runs 192 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- just before you have to say something difficult
- in the car, parked, before you go inside
- when someone has annoyed you and you need to not react
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- If you lose count, start the round again rather than guessing.
- A hold should feel like a pause, not like running out of air.
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.