Breathing exercise · 4 · 4 · 8
Soft 4-7-8 breathing — 4 · 4 · 8 — for a hot day, after a difficult conversation
A 4 · 4 · 8 rhythm — the hold cut short, the long exhale kept.
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. Difficult conversations leave a residue. This is for the residue. We'll stay close to sensations rather than ideas.
Why it can help
Doubling the exhale changes the ratio your body uses to decide how safe it is.
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
- in the car, parked, before you go inside
- on a train or a bus, with your bag on your lap
- at your desk, with the screen turned off for a moment
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- Practising when you are calm makes it available when you are not.
- 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.