Breathing exercise · 4 · 4 · 8
Soft 4-7-8 breathing — 4 · 4 · 8 — for a hard conversation, if you are new to this
The pattern is 4 · 4 · 8, which is the hold cut short, the long exhale kept.
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. Nothing here assumes you have done this before. Simple things first: contact, weight, temperature.
Why it can help
The out-breath is where the release happens. The in-breath is just the setup.
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
- before you walk into a room full of people
- when you notice your shoulders are up near your ears
- before a presentation, in the corridor
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Set a timer for the rounds you want, so you are not watching the clock.
- 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 Beginner box breathing — 2 · 2 · 2 · 2 — for a grey day, when you need something unremarkable, 3-6 breath (3 · 6) for a long wait, when the house is busy or How to use 4-8 breathing for a study session, when you have more time than usual.