Breathing exercise · 4 · 4 · 8
Soft 4-7-8 breathing — 4 · 4 · 8 — for a lonely evening, when you have been meaning to start
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
Take 4 counts to breathe in, hold for 4, and 8 to breathe out. Keep the out-breath unhurried. You have been meaning to start. This is the least intimidating way in. We'll stay close to sensations rather than ideas.
Why it can help
The ratio slows the whole breath cycle without requiring you to breathe deeply.
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
- when the afternoon has gone flat
- in the two minutes after a difficult phone call
- at the kitchen table, with a cup of tea going cold
Tips
- Practising when you are calm makes it available when you are not.
- A shorter pattern done consistently beats a longer one done once.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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 3-5-7 breath (3 · 5 · 7) for a hard week, when you have been meaning to start, How to use 5-7 breathing for a reset, on a day that started badly or 4-6 breathing for a night shift, if you are doing this instead of scrolling.