Breathing exercise · 4 · 4 · 8
Soft 4-7-8 breathing — 4 · 4 · 8 — for creative work, on a low-energy afternoon
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. Low-energy afternoons are what this was written for. We'll stay close to sensations rather than ideas.
Why it can help
This ratio is used a lot before sleep, because a long exhale is what your breathing already does as you fall asleep.
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 6 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you walk into a room full of people
- when you have been given bad news and need to keep functioning
- when you wake at 3am and the room feels too quiet
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Try the same pattern at a different time of day and see whether it feels different.
- 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.
If this rhythm does not suit you, try How to use 3-6 breathing for creative work, when you have been meaning to start, Physiological sigh — 2 · 6 — for the hours after people leave, when nothing else has worked today or Gentle box breath (3 · 3 · 3 · 3) for exam nerves, when the weather has kept you inside.