Breathing exercise · 4 · 4 · 8
Soft 4-7-8 breathing
Rounds of 4 · 4 · 8, with the counting done for you.
Follow the circle. It counts for you.
How it works
Inhale for 4, hold for 4, exhale for 8. It's a simple pattern that can help you stay grounded when you're feeling overwhelmed. Instead of getting lost in your thoughts, focus on your breath. It's a small action that can make a big difference.
Why it can help
By extending the exhale, you're giving your body a signal that it's safe to relax. It's a subtle way to calm your nervous system and bring your focus back to the present.
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
- when you're about to give a speech and need to steady your nerves
- as you're waiting in the doctor's office for an exam you're nervous about
- when you're exhausted but need to stay alert for an important meeting
Tips
- Let go of any expectations. Just breathe.
- If you lose track of the count, start over. It's not about getting it perfect.
- Remember, you can always breathe through the holds if they're too challenging.
Please note
If you feel dizzy or uncomfortable while holding your breath, it's okay to let it go and breathe normally. Always consult with a healthcare provider if you have any concerns about your health or if you're pregnant.
If this rhythm does not suit you, try Tight box breath (4 · 1 · 4 · 1) for deep focus, 5-7 breathing: 8 rounds for a lonely evening or 5-2-7 breathing.