Breathing exercise · 4 · 4 · 8
Soft 4-7-8 breathing — 4 · 4 · 8 — for days when everything is too much, when you are waiting for something
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
In for 4, hold for 4, out for 8. The exhale is longer than the inhale — that is the entire instruction. Waiting is dead time you can spend on this instead. We'll stay close to sensations rather than ideas.
Why it can help
If you are feeling revved up, this is one of the fastest honest ways to take the edge off without pretending.
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 4 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- when you cannot sleep and do not want to get up
- on a train or a bus, with your bag on your lap
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- Keep your jaw loose. People clench it without noticing during holds.
- 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 6-2-6-2 breathing: 10 rounds for deep focus, when you want to finish something, 4-7-8 breathing: 12 rounds for a hard conversation, before something difficult or Coherent 4-4 breathing exercise for deep focus — if you are tired of apps.