Breathing exercise · 4 · 4 · 8
Soft 4-7-8 breathing when you want something
4 · 4 · 8 breathing: the hold cut short, the long exhale kept.
Follow the circle. It counts for you.
How it works
Take 4 counts to breathe in, hold for 4, and 8 to breathe out. Keep the out-breath unhurried. Simple is the point. There is no advanced version to graduate to. We'll stay close to sensations rather than ideas.
Why it can help
It is hard to stay braced against something while breathing out slowly. The two do not sit well together.
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
- before a presentation, in the corridor
- before you open the email you have been avoiding
- in a hospital corridor, waiting for news
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.
- Never push through a hold. Coming out of it early is always the right call.
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 6-2-6-2 breathing for the morning, 2-1-4 breath (2 · 1 · 4) for a grey day or 4-2-6 breath for the end of the working day.